ANNEIA   4,629
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SparkPeople Experts Answer Your Fitness Questions

Question: Please share with me any exercises to strengthen my knees. Do I have to wait until I lose more weight?

Expert Answer:
The best thing you can do is develop strength around your knees without putting a lot of pressure on them. This means your quadriceps, hamstrings and hips. Here are a couple ideas:

Straight Leg Raises - Lie on your back. Keeping your leg straight, lift it into the air. ...
SparkPeople Experts Answer Your Fitness Questions

Question: Please share with me any exercises to strengthen my knees. Do I have to wait until I lose more weight?

Expert Answer:
The best thing you can do is develop strength around your knees without putting a lot of pressure on them. This means your quadriceps, hamstrings and hips. Here are a couple ideas:

Straight Leg Raises - Lie on your back. Keeping your leg straight, lift it into the air. Hold for 10-20 seconds and lower it to the ground. Do the same for your other leg. You can do variations of this on your back, stomach, and both sides as well. Try two sets of 15 reps to start, and slowly progress from there.

Swiss (Physio) Ball Squats - Place physio ball between lower to mid back and wall. Keep your spine in a neutral position. Spread feet shoulder width apart and make sure toes are pointed forward. Slowly bend knees to 90 degrees, and return to standing position, making sure to keep knees bent slightly. Make sure to place feet far enough in front so when you bend to 90 degrees, your knees don't go past the plane of your toes, but only squat down until just before your knees bother you. If you can only go down 1/4 of the way, that's fine; simply hold that position for a little while to help build more strength.

You can also try some low impact aerobic exercises, such as rowing, biking, or the elliptical machine.

You can do any of these exercises on a regular basis. About 4-5x a week should be fine.

Need Pain-Free Knees?
Exercising with Lower Back Pain
r encouragement. hope to fit right in.
Read More About ANNEIA (Updated December 7)




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 current weight: 245.0 
 
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Member Since: 4/9/2008

SparkPoints: 4,629

Fitness Minutes: 75

My Goals:
i would like to be below 200 by christmas time. figure out how to handle weekends. exercise 3-4 times a wk.. recognize when i'm beginning to fall in the pit of dispare and immediately turn to my source(jesus). be a friend and help to others on this site!

My Program:
tracking my food faithfully daily. reading my email. increasing my activity. everyday bible study and prayer. hook up w/my friends on the program at least every other day.

Personal Information:
my truest friend is the lion of judah. i'm divorced for20 yrs. have 3 children and 12 grandkids 1 great. i enjoy reading, being on line (some). being active in my church. board games, crosswords. out doors in the warm weather. and just the beauty of gods' creation. i loove period movies 19th centry and back. and am glad!!!!!!! my friend beebs turn me on to this site.


Other Information:
can be crazy like to amuse and be amused. for some reason my kids and grand kids seem to like me. totally sold out to christ and he proved he is to me!!!!! "not by might nor by power but by my spirit says the lord of host Zech. 4:6b

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Member Comments:
UPANDOUT35
7/31/2008 2:59:29 PM

THANK YOU.
Here is a little boost to get you through the rest of the week.
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RICKPITMAN
7/30/2008 11:15:29 PM

Hi Anneia & thanks for your post to my SP. My mother was transferred back to our hospital about two weeks ago and won't be able to put any weight on the broken leg for another 2 weeks or so and after that they will start her rehab. Not sure if it will all be done here or if she will have to go to another facility about 100 kms from here but we are hoping it will all be done here. Way health care is in this country makes one wonder sometime but where the smaller rural hospitals are downsizing they are setting up specialized facilities so jobs can be held in these places. the hospital here is a regional one which makes it larger but with the demands sometimes people are shifted around somewhat. I'm still doing okay on my weight thing but holding my own where I probably eat too much on occasion during the summer months. also with all the travel we tend to eat out more than we should.
The site you asked for is:
http://www.hall4bc04.org:80/Storm.htm
If you enter this on your internet site it should automatically start and there is music that goes along with it so make sure your sound is up.

Well, it is time for bed so I'll sign off for now. Take care and thanks again!
Rick

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Comment edited on: 7/30/2008 11:16:14 PM

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MZDEEDEE
7/30/2008 12:57:52 PM

THANKS FOR ALL UR ENCOURAGING COMMENTS.



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HOLLY_ROSE
7/25/2008 11:02:17 AM

I got my back ground picture from crosscards.com! They have pretty ones each month to download! Bless you friend and thanks for stopping by!



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MARGOMCP
7/24/2008 5:36:31 PM

How you doing, girl? You getting back to a better place? Your computer connection okay now? Looks like your ticker is moving (as long as it isn't moving up!). As you remember, I had a time without my internet a couple weeks ago and my weight went up a couple pounds and I'm just getting it back to where I was and moving back down again. Whew. I changed things around a little bit so they're easier for me to work with.



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