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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. 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.

Member Since: 4/9/2008

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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    Just stopping by to say hi and to encourage you to come and share at the Christian Living 2009 group - we are trying to revive the group so if you are still interested please come and share

    3320 days ago
  • v VANELLA3
    I think frozen cauliflower would work just fine for my cauliflower BBQ! Let me know how it is.
    Nell emoticon
    3793 days ago
  • v FAITH0405
    Hi!! How are things going for you? Are you sparking away those pounds?? emoticon

    I pray that all is well with you!

    The Bible Reading series, and Devotionals will be starting again tomorrow. In order to get us back on track to finish by the end of the year, the first few days will have two days in one. For those of you that have participated before, the first week may be a repeat for you. Hope your able to join in!

    Stay strong, and keep climbing that mountain!! The view from the top is going to be wonderful!!

    God Bless,
    Christian Living 2009 leader
    4011 days ago
    One day at a time!! You can do it!!!
    4079 days ago
  • v UPANDOUT35
    Hey! I just came by to check and see how you are doing!

    Hang in there!
    4092 days ago
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