Be nice to your knees: if you want to keep running, jumping and lifting, do your knees a favor and follow this preventive program

Muscle & Fitness/Hers, May-June, 2003 by Erinn Morgan

workout

For best results, do these movements and stretches 2-3 times a week.

leg cycle

Lie on your back with both legs raised upward and arms out at your sides for balance. Begin a cycling motion with feet in the air. Continue for 2-5 minutes.

calf raise

Stand upright near a wall or post to steady yourself if necessary. Raise your body up on your toes, then return to standing. Repeat 50 times. As you progress with this exercise, try moving into single-leg calf raises--the same exercise performed standing on one leg. Work up to 50 reps per leg.

straight leg raise

Begin by lying on your back with one knee bent and one leg straight and extended in front of you. Raise the extended leg about one foot off the floor, keeping the toe up and back. Hold for 10 seconds and repeat 10 times each side.

Note: This exercise can also be performed lying on either side for a side leg raise, or facedown for a straight leg raise to the rear.

lunge

This exercise places the entire weight of the body on one knee, so place a chair next to you to hold onto if this makes you feel more comfortable. Begin by taking a big step back with one leg, then lower yourself until the back knee almost touches the floor. Perform 10 reps, then switch legs and repeat. Work up to three sets of 10 on each leg.

exercise-ball squat

Place a large exercise ball against a stable wall and stand with your back against it. Roll the ball down the wall to move into a mini-squat position, at about one-third of a full squat. Repeat for three sets of 10. As you gain strength with this exercise, move into lower positions on the squat.

leg press

Set up the leg-press machine in the gym to suit your size and choose a weight appropriate for your strength level. Start with a small amount of weight if you're unsure. Place your feet at the top end of the platform to put more emphasis on your glutes, and slowly lower the weight for three sets of 10. To target your quad muscles, place your feet at the bottom of the platform. In both positions, be careful not to let your knees go beyond your toes.

hamstring curl

Hamstring strength is instrumental to knee health. In the gym, set up the seated hamstring machine to suit your size, and choose an appropriate weight. Start at the first or second weight plate if you're unsure. Place the backs of your ankles on top of the roller and press it down and back toward your body. Repeat for three sets of 10.

balance & agility movements

Balance and agility are critical to stability of the knee in surprise situations that can cause injury. If the knee is well conditioned to react with balance, an acute injury could be avoided.

clocks

Set four markers--mini-pylons, paper plates or folded towels--in a square that you can stand inside. Standing on one leg that's slightly bent, use the raised leg to touch each of the markers, starting with the upper left and moving clockwise around the square (bending and straightening the knee as necessary). Repeat square movement 10 times and switch legs. Do a total of three sets of 10 on each leg.