Functional Training Exercises For Bad Knees

Having bad knees can make your life difficult. The key to exercising your knees is to improve your muscular strength while at the same time protecting your joint. This means skipping some exercise, but emphasizing others. Concentrate on strength training and stretching exercises for your muscles. Also include cardiovascular exercise, which helps to keep your weight down and improve your joints' functioning.

Balance

According to the Chester Knee Clinic, when your knee is injured, so is the neuromuscular connections between the brain and the joint. Part of functional exercise involves re-training these connections. Balance exercise such as standing on one foot, tandem standing and tandem walking help to re-connect the muscle to brain. At the same time, you are strengthening your muscles and your joints.

Step-Ups

The step-up exercise trains your quads, hamstrings and glutes, muscles that help your knees to move. These are also functional as in a normal day, it is likely that you will have to step up or down stairs. You will need a sturdy surface to step up onto and a bar or wall for support. Stand in front of the raised surface and, one step at a time, step up and down, leading with one foot and then the other. Next, stand to the side of your raised platform and do a side step-up onto it. Do one side, then step up with the other side.

Knee Extension

The knee extension exercise done with a resistance band works the quadriceps muscles. Using a resistance band allows you to lift against a force, but not one that is too hard on your knees. This exercise should make it easier for you to walk and stand up because the quadriceps are involved. While seated, tie one end of the resistance band to your ankle and the other end to a stationary object behind you. The band should be taut. While exhaling, extend your leg by straightening your knee. Go as high as you can without pain, hold for a second, then lower your foot back down. Repeat on both sides.

Modified Squat

A squat is a very functional exercise that can help with activities of daily living like stepping and sitting. A modified squat, or one in which you don't squat down as far as a conventional one, still is effective at training your muscles but easier on your knees. Standing behind a chair for support, position your feet shoulder-width apart. Keeping your back straight, squat down just so your knees bend, hold for a second, then come back up to the start position and repeat. As your fitness improves, challenge yourself to squat down farther, only advancing when you feel comfortable.

Walking

Walking does two things for bad knees. It functionally trains the muscles that act on the knee by increasing endurance. With more endurance, you can walk for a longer duration without feeling pain. Walking also helps you reduce or control your weight. Less weight on your joints means less pressure, and that can offer relief for bad knees. Try to get 30 minutes of aerobic exercise everyday for optimal joint and cardiovascular health.