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Move Your Way to Healthier, More Flexible Joints

by Dr. David Williams

Published 02/03/09

Avoid Weak Knees

Knees are often our “weak links” when it comes to joints because they carry much of the weight and do so much of the work! “Knee strengthening” is really quadriceps strengthening—that's the large muscle group that runs down the front of your thigh. Remember, your joints are no stronger than the muscles and ligaments that support them.

Here’s how to strengthen your knees:

• Sit in a chair with your back straight and butt tucked into the back of the chair. Place a towel under your knees for support and slowly lift one leg to a horizontal position. Pause, holding the position for a count of three, then slowly lower your leg to the starting position. Then, repeat with your other leg. Work up to eight to 10 knee extensions per leg.
• Sit on a high table or workbench, with your legs dangling. Suspend weights from your ankles, using a small bucket, purse, or any pouch with a strap (start with two to five pounds). Lift the weight up while extending your knee as far as you can and hold steady for a few seconds. Then slowly lower the leg until your knee is again at a 90-degree angle. Repeat 10–15 times, progressively increasing both the weight and number of reps.

Harness the Healing Power of Water

When it comes to your joints, don’t underestimate the power of water. I usually start my stretching exercises during my morning shower. Joints and muscles tend to wake up stiff, and the warmth of the shower helps to make your whole body easier to move.

Going to the pool—better yet, the indoor heated pool—is also an excellent way to exercise your joints. The buoyancy of the water takes pressure off your joints. If you don’t like swimming, try water walking, and don’t forget to move your arms too.

If pain is keeping you from getting moving, or if you find your joints hurting from overexertion, you might want to try a pain relief cream for quick on-the-spot relief. You want to look for one that contains an all-natural pain reliever like capsaicin or menthol.

There’s no question that exercise is critical to healthy joints. Move them now, so you can keep moving them for years to come.

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