Worried about your parent’s knee pain? 7 exercises for seniors recommended by experts

If your parents are starting to have trouble walking, climbing stairs, or getting up from a chair, it’s a sign that their knees may be weak. The knee joint naturally weakens over time, and factors such as a sedentary lifestyle, arthritis, and muscle loss can make daily tasks difficult. But simple, low-impact exercises can make a big difference. Helping seniors strengthen their knees not only reduces pain, but also improves balance and mobility, reducing the risk of future injuries.

Benefits of knee strengthening exercises

Regular knee-strengthening exercises strengthen the muscles around the knee, reduce pain, improve mobility, and increase joint stability. “Strong quadriceps, hamstrings, and buttock muscles reduce pressure on the knee joint, making daily life easier and lowering the risk of arthritis-related pain as we age,” Yash Agarwal told Healthshot.

Research published in Frontiers in physiology We found that targeted leg exercises significantly reduced knee pain and improved long-term function. Exercise also increases blood flow to the knee area, promoting tissue healing and preventing stiffness. However, people with persistent knee pain should consult a medical professional before starting a new habit.

7 best exercises to strengthen your knees

Here are some of the best exercises that parents can easily do to strengthen their knees at home.

1. Hip thrust

This exercise strengthens your glutes and hamstrings, which support your knees when you walk and stand. Strengthening your glutes reduces pressure on your knee joints, reducing the risk of pain and instability. procedure:

• Sit on the floor and lean your upper back against a bench or sofa.
• Bend your knees and place your feet hip-width apart.
• Press through your heels and lift your hips upwards.
• Tighten your upper buttocks.
• Lower slowly and repeat.

2. Mini lunge

Mini lunges strengthen the quadriceps and improve knee alignment during the movement. It also improves your balance and stability, making everyday tasks like climbing stairs easier. procedure:

• Stand tall with your feet hip-width apart.
• Step one foot slightly forward (not a full lunge).
• Bend both knees slightly, controlling the movement.
• Push back to starting position.
• Repeat on both sides.

3. Raise your feet (lift your toes)

This movement activates the muscles in your lower legs that support your knees and ankles. Improves balance and prevents unsteadiness when walking, especially in the elderly. procedure:

• Stand with your feet shoulder-width apart.
• Stand on your toes slowly.
• Press and hold for 2 seconds.
• Lower your hips slowly.
• Repeat 10-15 times.

4. Standing side leg raises

Side leg raises strengthen the hip abductors and help strengthen the knees. It also improves side-to-side movement and reduces the risk of falls. procedure:

• Stand up straight and hold onto a wall or chair for support.
• Raise one leg to the side without tilting it.
• Please stop for a moment.
• Slowly bring your legs back up.
• Repeat on both sides.

5. Calf raises

The calf increases calf strength, absorbs shock, and reduces pressure on the knees. It also improves blood circulation and supports smoother and more stable walking. procedure:

• Stand upright with your hands on the wall for balance.
• Lift your heels off the ground.
• Keep the top short.
• Lower it slowly.
• Repeat this 12 to 15 times.

6. Quadriceps stretch

Stretching your quadriceps muscles loosens tight muscles that tend to pull on your knee joints. Improves flexibility, reduces stiffness, and reduces knee discomfort. procedure:

• Stand using the wall for balance.
• Hold your ankles and bring your heels close to your buttocks.
• Bring your knees closer together.
• Press and hold for 15-20 seconds.
• Switch sides.

7. Leg extension

Leg extensions directly strengthen your quadriceps, the main muscles that support your knees. This improves knee stability, especially when standing or getting out of a chair. procedure:

• Sit on a chair with your back straight.
• Slowly extend one leg in front of you until it is straight.
• Press and hold for 2 seconds.
• Lower it slowly.
• Repeat with both legs.

Perform these exercises regularly to increase your knee strength and mobility.