Ageing Knees? Try These Exercises to Rejuvenate Them

Ageing knee anatomy

As we age, the knees can start undergoing a number of processes that can make moving a challenge. 

• The cartilage in the joints may grow thinner, leading to dull aches and stiffness of osteoarthritis.
• The ligaments stabilising the joint become less stretchy and elastic
• The synovial fluid that lubricates the joint decreases
• Collagen production decreases, making soft tissues more brittle
• The bones can start losing density
• And the muscles may grow weaker, compounding the above problems

While exercise won't reverse or completely stop these processes, it will help maintain bone density and muscle strength and flexibility, slowing the rate of degeneration and keeping you independent for longer.

The Best Exercises for Ageing Knees

These exercises focus on light resistance, mobility, and stability to improve knee health without overstraining the joint. Additionally, exercises like step downs and serial sitting, are designed to help you maintain movements cruicial to day to day life, including walking down the stairs and getting up from a chair.

As you progress, you can start adding more sets, reps, or resistance through dumbbells or resistance bands. If your ability allows, you can also try more challenging variants like walking lunges or pistol squats.

Stability Ball Wall Slides

1. Position the stability ball behind you, compressing it between your back and the wall. Since this ball is quite big, it will likely reach your upper and lower back.
2. Place your hands on your quads or cross them over your chest.
3. Gently press into the ball, ensuring your weight is supported and the position feels stable.
4. Put your feet shoulder-width apart and around 20 cm in front of your body.
5. Lower your hips and bend your knees until your thighs parallel the ground. You can just go down to a depth you feel comfortable with for an easier squat. Keep your feet flat on the ground throughout the movement. Most of your weight should be pressed into your heels. Ensure your knees never move past your toes.
6. Hold this position for 5 seconds. Exhale and push up to return to your start position.
7. Repeat for 8-12 reps. 

Inclined Hip Flexion

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1. Stand in front of a table, wall, or railing. 
2. Lean your arms on it and step back so your torso is at a ~45-degree incline.
3. While keeping your hands on the railing and one foot firmly on the ground, bend your affected leg and raise your knee until your thigh is parallel to the ground. 
4. Straighten your leg until it is in a straight line with your torso and touch your toes to the ground. 
5. Do 10 reps in 3 sets, or as your ability allows. 

Lunge From the Floor

1. Stand up straight on a non-slippery surface with your feet hip-width apart.
2. Activate your core. To do so, press your thumbs into the sides of your abdominals and try to push them outward with your core muscles. You should feel the muscles in your abdomen, lumbar, and even glutes working.
3. Take a big step forward so that when you lower yourself down, your knees are at 90 degrees.
4. Lower yourself slowly and briefly rest on your back knee.
5. Push yourself back up, focusing on keeping your hips aligned and front leg stable.
6. Complete 8-12 reps in 3 sets.

Marching in Place

1. Stand tall with your core engaged and shoulders relaxed. 
2. Brace your core and keep your spine in a nice and neutral alignment.
3. Lift one knee until it’s parallel to the ground, place it back down, then lift another knee. 
4. Continue alternating legs in a marching motion. 
5. You can pump your arms as you do this exercise, keep them by your sides, or place them on your hips.

Arabesque

1. Start this exercise standing upright with your feet spread hip-width apart
2. Activate your core by pulling your belly button toward your spine. Shift your weight onto the leg to be exercised
3. Spread your arms out and raise them to shoulder level while hinging forward at the hip and extending your free leg behind you. Your knees should be slightly bent to help you maintain balance. 
4. Hold the described position for a moment, then slowly retrace your movements to the starting position. 
5. As you get into the starting position, bend the knee of your free leg and lift it so your thigh becomes parallel with the ground.
6. You can do this exercise on one leg and then the other, or alternate between the two. 
7. Complete at least 10 reps per leg in 2-3 sets.

Serial Sitting

1. Stand up straight with your feet shoulder-width apart. Turn your toes out slightly. Activate your core and keep your chest up.
2. Slowly swing your arms up to shoulder level as you lower yourself down by bending your knees and pushing your hips backward.
3. Pause and stay in this position for a few seconds.
4. Deepen your squat by 5-10 degrees and hold that position for a few seconds.
5. Repeat slowly in stages, periodically deepening or lifting your squat.
6. Keep doing the exercise for 30 seconds or as long as your ability allows. Remember, your quads, glutes, and hamstrings will be engaged throughout the exercise, so you don’t need to do it for too long.
7. Relax, take a breather, and repeat another 2-3 times.

Sit to Stand

1. Stand in front of a seat with your feet hip-width apart. The seat should be low enough so that when you sit, your thighs are parallel to the ground.
2. Slowly lower yourself to the seat, using your arms as a counterbalance.
3. Once you’ve sat, rise back up to the standing position by activating your glutes and quads and bending your torso forward.
4. Repeat as your ability allows.

Stability Ball Leg Press

1. Sit on an exercise ball and walk forward so that your back is pressed firmly on the ball, your knees are bent at a <45-degree angle, and your glutes almost touch the ground.
2. Activate your core and glutes, and press up through your heels until your legs are straight.
3. Pause briefly at the top of the motion before returning to the starting position.
4. Repeat for 3 sets of 8-12 reps or as your ability allows

Single Leg Mini Squat

1. Stand on a flat surface with a neutral spine and your feet hip-width apart.
2. Activate your core and plant the foot of your right leg firmly on the floor. During your squat, pressure should be evenly distributed between the heel and the left and right sides of the ball of your foot.
3. For mini squats, slightly bend your left leg behind you. If you want to squat deeper, you can extend your left leg in front of you.
4. Slowly squat down by bending your knee and hinging at the hip. Depending on how deep you want to go, you can keep your arms at your sides or hold them in front of you for balance. If you feel too unsteady, do the squats near a wall.
5. On your way up, squeeze your glutes and push through the entire foot instead of just the ball or the heel.
6. Repeat 10 times for 3 sets per leg.

Bodyweight Squats

1. Stand upright with your spine neutral and your feet slightly wider than your shoulders. Point your toes slightly outward, away from the midline of your body.
2. Alternatively, you can place your feet shoulder-width apart and point your toes forward.
3. Engage your core and retract your shoulder blades to keep your spine as neutral as possible throughout the squat. 
4. Using your arms for balance, sit back and lower your body until your thighs are parallel to the ground. Your knees should not go past your toes as you squat down.
5. Pause briefly, then push down into your heels to rise and complete the repetition.
6. Complete 10-15 reps before taking a rest, and repeat these sets according to your ability.

Support Your Knee Strengthening Routine

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If you're already feeling some knee pain or instability, a knee brace or support can be just what you need to power through your routine. Compression braces like the GenuTrain, A3, and P3 stimulate the muscles for a better mind-body connection and improved circulation. Their lack of rigid parts means no restrictions or over-reliance. They don't brace the knee; they just support and improve its function.