So many daily tasks and activities require strong knees.<\/p>\n
Were you on the pickleball court or golf course today? Maybe you hopped in the car to visit your grandkids and bent down to give them big hugs. Or, maybe you simply walked downstairs to enjoy breakfast and brew a cup of joe. No matter what your day looked like, all of these activities have one thing in common: they require strong, capable knees.<\/p>\n
Knee strength<\/a> is something that can easily be taken for granted. You may assume it\u2019s mostly important for athletes who run, jump, and play vigorous sports, but that couldn\u2019t be further from the truth. As you age, building and maintaining knee strength is essential, considering you naturally lose lean muscle.\u00a0This process, known as sarcopenia, starts when you hit 30, and\u00a0muscle declines<\/a> more quickly after 60.\u00a0Strong knees play a major role in helping you remain independent\u2014and it\u2019s not just for the fun stuff. Simple things like getting in and out of a chair can become challenging without them.<\/p>\n If you\u2019re wondering what to do about it, we chatted with Dr. Dustin DebRoy<\/a>, Manager, Chiropractic Education and Relations at The Joint Chiropractic<\/a>, who\u2019s here to help. Dr. DebRoy shares five morning exercises<\/a> that build knee strength faster than resistance bands<\/a> after 55.<\/p>\n \u201cLong-term knee strength and stability depend on consistent and effective training across the full range of motion,\u201d Dr. DebRoy explains. \u201cWhile resistance bands can support consistency, they are not the most effective tool for building long-term strength. If a person cannot adequately load the entire range of motion, it can lead to strength imbalances, reduced stability, and an increased risk of injury during everyday activities.\u201d<\/p>\n That\u2019s where these exercises come in clutch.<\/p>\n \tSquats<\/p>\n \u201cSquats strengthen the quadriceps, glutes, and hamstrings together, which improves overall knee stability and load tolerance. This helps the knee handle everyday tasks like sitting, standing, and lifting with better control. They are more effective than resistance band exercises because they load the entire body against gravity, which better trains real-world force and joint stability,\u201d Dr. DebRoy tells us.<\/p>\n Stand tall with your feet shoulder-width apart on the floor.
\nExtend your arms ahead of you or place your hands on your hips.
\nBend at the knees and hips as you lower into a squat.
\nDescend until your thighs are parallel to the floor.
\nPress through your heels to rise back up to standing.<\/p>\n