Do you experience knee pain when you walk or run? Do your knees feel stiff and sore, especially in the morning? If so, you're not alone. Millions of people suffer from knee joint pain. In many cases, this pain can be alleviated by performing specific exercises that improve the function of the knee joints.
In this blog post, we will discuss gait and glider exercises that are specifically designed to improve knee health. We will also explain why these exercises work well and provide tips on how to perform them correctly.
Gait Exercises for Knee Joints
Gait exercises are meant for those struggling with walking and performing everyday activities.
The more you can use the exercises below to get your knees moving in a healthy way, the better off your knee joints will be.
To complete this exercise you'll need a chair that you can sit on that is stable. This is one of those chondromalacia patella exercises that can help strengthen parts of your knee you didn't think were capable of being healed.
Once you get into a seated position you'll start by slowly raising your right knee up as high as you can.
After your right knee reaches its maximum height, hold the position for a moment before lowering it back down to the start position.
Repeat this same process with your left knee and continue alternating until you have completed a total of 15 repetitions (or 30 total raises).
Knee extensions are just as simple to perform and you'll still need the chair and to be seated to perform this exercise correctly.
Start with both feet on the ground and your knees bent at a 90-degree angle.
From here you will slowly raise your right foot off the ground, keeping your left knee in place. These are good exercises for patellar tendonitis and will help strengthen your joints.
Once your right leg is extended out in front of you, hold the position for a moment before lowering it back down to the start position.
Repeat this same process with your left knee for about the same amount of repetition as your seated marching exercise.
Heel and Calf Exercises
With this exercise, you'll be standing up so make sure you have a bar or something stable around you that you can use for stability.
You'll start by placing your left foot behind your right and then slowly rising up onto your toes.
Once you're balanced on your right toes, hold the position for a moment before lowering yourself back down to the start position.
Repeat this same process with your other leg and continue alternating until you have completed 15 repetitions with each leg.
Glider Exercises for Knee Joints
Glider exercises are a bit more advanced than gait exercises and require more flexibility and durability.
You'll also need some kind of glider device or some small towels to place on the ground. You'll want to be on a smooth, hard surface so you can move smoothly with your exercises.
Back Lunge Glide
With this exercise, you'll start with the glider on one of your legs and your feet shoulder-width apart.
Slowly lower yourself into a lunge position by moving your back leg straight back behind you.
Once you're in the lunge position, hold it for a moment before pushing yourself back up to the start position.
Repeat this process with your other leg and continue alternating until you have completed all your reps.
Side Lunge Slide
Very similar to the back lunge slide, you'll start in the same position with your feet shoulder-width apart and the glider on one of your legs.
This time you will lunge to the side instead of straight back and then hold the position for a moment before pushing yourself back up to start.
Complete the same number of reps on each leg as you did for your back lunge slides. This will feel similar to thigh master exercises because you'll feel tension in your inner thighs.
This lunge will build up different muscles than your back lunge so that the knee has plenty of support once you build up the muscles.
This exercise is similar to the lunges except there is a bit more motion involved.
What you'll do is start with your feet shoulder-width apart and the glider on one of your legs.
You'll then lunge to the side but then move your foot in a circular motion while lifting back into your body.
Essentially, it should be one circular motion with your foot that starts by lunging to the side and finished by lifting you up near your body.
Can weak knees be strengthened?
Knee strength can be maintained with consistent and even workouts. The best exercises for knee joints are the ones that put even pressure on all muscles surrounding the joint.
Does walking strengthen your knees?
Walking can help strengthen the muscles around your knee joints but it is recommended to walk on soft surfaces instead of hard ones like concrete.
What foods make your knees stronger?
Seeds, nuts, and coldwater fish are all foods that contain omega-three fatty acids which can help reduce inflammation in your joints.