When your knees ache, it's natural to want to rest them. Rest has its place, but the muscles around your knees still need regular work to stay strong.
The quadriceps, the large muscles at the front of your thighs, help support and steady your knees with every step and every stair. Seated knee extensions train them without putting your body weight on the joint, which makes them a gentle option if you have arthritis.
Try this: seated knee extensions
- Sit tall in a sturdy chair with your back supported and your feet flat on the floor. If it's comfortable, place a rolled towel under your thigh, just above the knee.
- Slowly straighten your right knee, lifting your foot until your leg is as straight as is comfortable. It doesn't need to be perfectly straight.
- Pull your toes back toward you and tighten the muscle on the front of your thigh.
- Hold for 3 seconds.
- Lower your foot slowly, taking about 3 seconds to return to the floor.
- Finish all your reps on the right side, then switch to the left.
Sets and reps: 2 sets of 10 reps per leg, resting 30 to 60 seconds between sets, once a day or every other day.
How to progress: When 2 sets feel easy, add a third set or hold each rep for 5 seconds. Later, if your doctor or physical therapist agrees, you can add a light ankle weight of 1 to 2 pounds.
Arthritis-friendly tips:
- Try this when your joints feel warmer, like after a shower or a short walk around the house.
- Move slowly and smoothly, without swinging your leg up.
- Keep the range comfortable. If straightening fully bothers your knee, stop a little short.
Safety note: Stop if you feel sharp pain, or if your knee is more swollen or painful afterward. If you've had a knee replacement or other knee surgery, follow your surgeon's and physical therapist's plan first. I'm a NASM-certified personal trainer, not a physician or physical therapist, so this is general fitness information, not medical advice.
If knee pain has been keeping you less active than you'd like, I'd be glad to help you find a starting point. I offer a free 15-minute phone consult at evergreentrainingva.com, or you can text me at (215) 760-0870. I train older adults in their homes in Fairfax, Oakton, Chantilly, and nearby towns.