The older we get the more you notice knee pain. Usually the medial (or inside) of your knee is the first to start hurting. This is due to the way we stand. The environment that we work in plays a huge role on our joints.

For one cement. We are not meant to stand or work on cement. Cement puts a huge stress on our joints, which causes them to break down and wear improperly (when you’re not well adjusted!). When running, jogging or walking, it is best to walk on a dirt trail rather than a cement path. But when knee problems arise, the sooner you get the issue resolved, the less likely you will need knee surgery later in life.

My goal as a chiropractor is to ALWAYS AVOID SURGERY!

5 Exercises to Strengthen and Support Your Knee

1. Straight leg raises

We are aiming to strengthen your quadriceps. Lay on your back, bend one leg and have your foot flat on the floor. Have the opposite leg out straight. You are going to raise your straight leg up to about knee height. Repeat this 10-15 times, then switch to other side.

*If you can’t lie down, sit in a chair with both feet on the floor. Slowly raise one leg until it is straight out in front of you and hold for 2 seconds. Then slowly lower it back to starting position.

2. Hamstring Curls

Stand and hold a chair back for stability. Slowly bring your heel as close to your butt as you can, and hold that position for a count of 3. Do 2 sets of 15. If this becomes easy, you can add ankle weights starting with one pound weights. (You can slowly add weight but no more than 5 pounds.) Then do the opposite side.

3. Calf Raises

Stand and hold on to a chair. You are going to stand with feet slightly apart. Then you are going to slowly raise your heels off the floor until all your weight is on the balls of your feet. This exercise needs to be done slowly and you need to concentrate on posture and balance. Then slowly lower your heels back to the ground. Repeat 2 sets of 20. If done properly you will be able to feel the burn in your calfs. (This can also be done one leg at a time.)

4. Hip Abduction

Stand holding onto something for stability. Stand on your good knee (or less painful knee). You are going to slowly lift your leg away from your body to the side and bring it back to starting position. (This can also be done with small ankle weights.) Goal is 3 sets of 10 per side.

5. Knee Marching

While sitting in a chair with both feet on the floor. One leg at a time you are going to lift your leg while keeping your knee bent. Slow and steady is best for strengthening your quadriceps. Make sure you aren’t tilting your body when you lift your leg. And make sure to keep your posture straight. Lift as high as comfortable. When you reach the top hold and count to 3. Goal is 3 sets of 20. (That will be 30 per leg when done.)

*If any exercise is too much or painful, stop or reduce the amount of reps.

Visit Your Chiropractor

Knee problems can arise from many different factors. Unknown feet issues. Back problems. Altered gait (walk). All of which can cause your knees to wear differently and cause knee issues to arise. A doctor of Chiropractic can assess your gait, leg lengths and feet. This does not mean you have to have pain anywhere else in the body (YET)!!! If you take care of yourself before you have pain, you will fare better as you age!

In my office, we treat knees with high volt and ultrasound, interferential current and sometimes acupuncture. Along with adjusting feet and low backs. Give us a call (or a chiropractor near you) to get your gait analyzed.

~Dr. Lacey~
Carder Chiropractic Clinic, INC
El Reno, OK 73036