{"id":363849,"date":"2025-12-23T13:27:09","date_gmt":"2025-12-23T13:27:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/363849\/"},"modified":"2025-12-23T13:27:09","modified_gmt":"2025-12-23T13:27:09","slug":"my-knees-ache-when-the-weather-gets-cold-but-this-10-minute-standing-yoga-routine-has-seriously-helped","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/363849\/","title":{"rendered":"My knees ache when the weather gets cold but this 10-minute standing yoga routine has seriously helped"},"content":{"rendered":"

My knees are consistently achy and stiff during winter, so when the temperature drops, I start looking for new ways to strengthen them.<\/p>\n

When I found this 10-minute standing knee mobility routine on YouTube<\/a>, I had high hopes that it could help.<\/p>\n

<\/p>\n

I liked the fact that I\u2019d be able to slot it easily into my day, without the need to roll out a mat for any floor work.<\/p>\n

You may like<\/p>\n

In the routine, yoga instructor Tim Senesi runs through a warm-up and then recommends four exercises to strengthen knees.<\/p>\n

Here\u2019s what happened when I tried doing it three times a week for a fortnight.<\/p>\n

The routine<\/p>\n

Knee Strengthening Exercise Routine | Bulletproof Knees – YouTube
\n\"Knee<\/p>\n

Watch On <\/a><\/p>\n

You don\u2019t need any equipment for this routine. If you do have knee sensitivity, get sign-off from your medical team before attempting this sequence.<\/p>\n

My experience1. My knees and shins felt more sore at first<\/p>\n

Other mobility routines I\u2019ve tried have eased stiffness instantly, but that wasn\u2019t the case with this sequence.<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

After trying this routine for the first time, I noticed more discomfort around my knees and shins.<\/p>\n

This was probably because my lower legs and knee-supporting muscles were being challenged in a new way.<\/p>\n

I\u2019d also done the routine after a heavy leg day at the gym, so my muscles were already fatigued.<\/p>\n

You may like<\/p>\n

However, after a few days, this soreness eased. I found that my muscles adapted quickly to the moves, and the exercises felt smoother and more controlled.<\/p>\n

2. Stairs and hills started to feel easier on my knees<\/p>\n

By the end of a fortnight, my knees were noticeably less achy after walking up stairs or inclines.<\/p>\n

I didn\u2019t feel that familiar tightness around my kneecap and I felt more comfortable pushing through my feet as I was walking.<\/p>\n

The calf raises\u2014especially the bent-knee version\u2014seemed to make a real difference in how my knees handled pressure during daily movement.<\/p>\n

3. Single-leg movements feel steadier<\/p>\n

After two weeks, I noticed a big difference in how my knees felt during single-leg movements.<\/p>\n

Exercises like the Patrick step<\/a> stopped feeling shaky, and I could bend and straighten one knee without wobbling.<\/p>\n

\n

\"Katie\n<\/p>\n

(Image credit: Future)<\/p>\n

I also started to notice the difference during Pilates and strength workouts\u2014lunges, step-backs and slow transitions felt more stable, and I felt more confident loading my knees.<\/p>\n

Yoga instructor Tim Senesi recommends practicing this routine two to three times a week, and gradually increasing the repetitions of each exercise from 20 to 25. You can also progress to doing each move on a single leg.<\/p>\n

After the changes I\u2019ve noticed, I\u2019m going to keep using this routine and follow these suggested progressions.<\/p>\n","protected":false},"excerpt":{"rendered":"My knees are consistently achy and stiff during winter, so when the temperature drops, I start looking for…\n","protected":false},"author":2,"featured_media":363850,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[49,48,407,84],"class_list":{"0":"post-363849","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-ca","9":"tag-canada","10":"tag-fitness","11":"tag-health"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/363849","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=363849"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/363849\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/363850"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=363849"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=363849"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=363849"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}