Strong Knees In 3 Easy Moves

Many mid­dle-aged peo­ple have keyhole

Runner's World (UK) - - Front Page -

surgery to treat de­gen­er­a­tive car­ti­lage, but a new study sug­gests there may be no need for the knife. Nor­we­gian re­searchers pit­ted 12 weeks of strength train­ing against knee surgery in 140 pa­tients and mon­i­tored them for a year. Both groups ex­pe­ri­enced equal lev­els of im­proved

& func­tion and pain relief, and thigh strength was greater among the ex­er­cis­ers. Th­ese moves from the study will build strong knees.

Sin­gle leg squat

Stand tall, lift your good leg; bal­anc­ing on your ‘bad’ leg, slowly bend and straighten the knee. 3 x 10 rep­e­ti­tions.

Knee sta­bil­ity in loop

Hook a re­sis­tance band over your ‘good’ leg be­low the knee and lift the leg out to the side. Hold for 10 secs; re­peat 3 times.

Limp­ing cross

Mark an X and hop for­ward, right, back and left on your bad leg, re­turn­ing to the cen­tre each time. Do 3 x 3 rounds.

NO KNEED FOR SURGERY Choose strength, not the scalpel

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