Simple exercises can help prevent knee pain from derailing your routine, according to a physical therapist.
Andrey Simeonovski, a physical therapy doctor, recently spent a week in Kathmandu as part of Operation Walk, helping rehabilitate patients who’d had knee replacement surgeries.
He said a major takeaway from the experience is that consistently putting your body through the same motions can cause problems, whether you’re sitting all day or doing repetitive physical tasks.
“It’s a variety of movements that are important for your health in your body,” Simeonovski said.
Here are some exercises that offer your joints a range of motion to strengthen the surrounding muscles. As always, it’s best to work with a qualified trainer, or talk to a doctor first if you have existing injuries.
Milan Markovic/Getty Images
Resistance bands are a great tool for strengthening muscles that help stabilize the knee joint.
Simeonovski said a common exercise he uses for the knees, hips, and back is the “monster walk,” taking steps from side to side with a band around the legs or feet.
The band provide tension to engage the glutes, which can be underdeveloped from sitting all day, so firing them up helps to stabilize the rest of the body.
“It reduces strain on the low back,” Simeonovski said.
LordHenriVoton/Getty Images
Knee pain can often result from tightness in the quads, which then pull on the knee and create problems, according to Simeonovski.
A couch stretch can help lengthen and loosen up the quads while opening up the hip flexors.
Simeonovski typically recommends an elevated version of the stretch, which is easier on the knee:
Rest one knee on a bench or box near the wall. Bend that knee while moving the shin and top of the foot to rest flat up against the wall.
If it’s painful, ease up on the stretch, especially if you have an injury.
Simeonovski said the best way to avoid injury is pay attention — if something is painful enough that it’s distracting, or if you stop the exercise and the pain persists, don’t continue.
“Pain that lingers is a red flag,” he said.
Simeonovski said the hamstrings, the muscles on the back of the leg, are often overlooked. We tend to focus on the quads on the front of the leg. But that can increase the risk of damaging ligaments in the knee because the quads can put too much pressure on the ACL without the hamstrings to counteract them.
To strengthen the hamstrings, try Nordic hamstring curls.
Start in a kneeling position with your feet secured (you can use a special mat or bench, tuck them under a couch or other furniture, or have someone hold them). Keeping your torso, hips, and shoulders in a straight line, slowly lower yourself to the ground, landing on your hands as if in the bottom of push-up.
This exercise can be challenging. If you feel like you don’t have control, use a resistance band secured behind you to help offset some of your body weight. That will make the movement easier.
Zinkevych/Getty Images
One of Simeonovski’s go-to exercises for improving lower body strength and joint health is the step-up.
Stand in front of a stool, bench, box, or stairs, and place one foot on the elevated surface. Pressing through that foot, lift your body up onto the step, and then return to the starting position. Repeat, alternating the starting foot.
Step-ups are low-impact and work the glutes, hamstrings, and quads as well as the core muscles. Alternating sides can also help improve your balance.
Go slow and gradually increase weight, height, or intensity as you get comfortable with the exercise. Squats and lunges offer similar benefits, but may need modifications if you have an existing injury.
Simeonovski said he prefers these movements to exercises like knee extensions, which aren’t necessarily bad for your joints, but don’t offer as much stability.
SimpleImages/Getty Images
Tightness in one area can cause a chain reaction and create aches and issues elsewhere.
For instance, back problems can worsen strain and pressure on the knees.
That’s why Simeonovski recommends the open book exercise for patients who have knee pain and spend lots of time sitting. It doesn’t directly involve the knees but can improve overall mobility.
Lie on a mat or the floor with your knees and hips bent at 90 degrees and your arms extended in front of you. Slowly rotate the top arm up and across your body as far as you comfortably can, gently twisting your spine. Return to the starting position and repeat, being sure to perform the exercise on both sides.
You can also do a similar rotation from a half-kneeling position.
The key to strengthening and protecting your joints is consistency, especially if you sit all day, according to Simeonovski.
Find opportunities to get up and move around at regular intervals, setting an alarm if needed to remind yourself to take a stretch break, go for a short walk, or otherwise give your body a rest from repetition.
“Staying in one position is a problem long-term,” he said.
Many of us struggle to find the time to make it to the gym, but if you buy a pair of dumbbells for your home, you can squeeze in effective full-body strength workouts in as little as 20 minutes.
This workout from personal trainer Rachael Sacerdoti jumped out at me as a great routine for time-poor exercisers, so I got in touch to find out more about the workout and each of the moves.
As the popularity of smartwatches, also called wearables, increases, so too does the amount of data users can access about their health.
Statistics like resting heart rate, V02 max (maximal oxygen consumption) and heart rate variability (HRV) provide valuable insight into your fitness levels.
But not all measurements are created equal.
While HRV has long been used by elite athletes to dictate their training schedule, it has become a “buzzword” among the broader community.
Matthew Ahmadi, deputy director of the University of Sydney’s Mackenzie Wearables Hub, says HRV has been around for more than 20 years in the competitive sports environment.
“Over the past 10 years or so, it has really picked up among the general population, mainly due to increases in the use of wearables,” Dr Ahmadi says.
HRV has long been used in the competitive sports environment. (Getty Images: Sportsfile/Sam Barnes)
WHOOP, a leading wearable brand and official partner of the Women’s Tennis Association, has been collecting data on the most consistent factors that boost or harm your HRV.
Global statistics from 2024 show that getting quality sleep, consuming caffeine and having a consistent wake time are most likely to improve your HRV, while consuming alcohol, being sick and highly stressed will see your numbers crash.
So just what does HRV measure, and how might you use it to maximise your workouts?
Dr Ahmadi explains that HRV measures the “variation between heartbeats”.
The heart does not beat consistently (like a metronome or clock).
Dr Ahmadi explains that a high HRV indicates that your autonomic nervous system is in “balance”. (Supplied: Matthew Ahmadi)
So, while your heart might be beating at 80 beats per minute, there will be longer or shorter gaps between each heartbeat.
How variable these gaps are determines your HRV, with a higher number indicating greater variability.
A high number is ideal, and an indication that the body is in homeostasis (or balanced), Dr Ahmadi says.
This is because HRV is a window into the autonomic nervous system.
The autonomic nervous system consists of two main divisions: the parasympathetic and sympathetic nervous systems.
In simplistic terms, the parasympathetic nervous system is responsible for ‘rest and digest’ processes, while the sympathetic nervous system is responsible for ‘fight or flight’ responses.
Ideally, Dr Ahmadi says, the two are in balance, meaning the body is equally responsive to both inputs.
“The more fit someone is, the more their body is able to adapt to different stressors and therefore recover better,” he says.
Your HRV score is best understood as a window into the automatic nervous system. (Supplied: WHOOP)
But if your HRV is low, it indicates that one branch of the autonomic nervous system is dominating:
“It generally means your sympathetic system is dominant, so your body is on high alert.”
When your HRV is measured is also critical to its interpretation.
Measuring it before you go to bed will tell you how well the body has recovered from the current day’s activities or stressors, Dr Ahmadi says.
“[Measuring HRV] right after you wake up will give you a good indication of what your body is prepared to handle over the coming day,” he adds.
The time of day your HRV is read determines how it should be interpreted. (Supplied: WHOOP)
This is the key reason HRV offers an advantage over other measures of fitness.
Not only does a higher HRV indicate a higher level of fitness, it can also be used to dictate what level of intensity you should take on in your current day’s exercise regime.
“In the sport science world, we think of HRV as a proxy for ‘readiness’ [to train],” Kristen Holmes, WHOOP’s principal scientist, says.
Kristen Holmes is WHOOP’s Global Head of Human Performance. (Supplied: Kristen Holmes)
“Higher HRV yields more capacity to train, whereas low HRV means less robustness and less capacity to train.“
WHOOP uses HRV to determine its users’ daily “recovery” scores, grading them as being in the green, yellow or red.
On green days, WHOOP encourages users to go “all out”, while on a red day, it recommends “active recovery” activities like meditation, light walking or yoga.
Many elite athletes similarly use HRV to adapt their exercise regimes, with research showing those who do so achieve better performance outcomes.
Whoop uses HRV to determine “recovery scores”. (Supplied: WHOOP)
WHOOP also collects data on the most common positive and negative influences on HRV.
Positive factors include being well-hydrated, following a healthy diet, getting quality sleep and keeping consistent sleep and wake times.
“That’s what makes it both a great measure and really frustrating,” Dr Holmes says.
“It’s hard sometimes to pinpoint exactly what isn’t allowing me to respond and adapt to external stressors in a functional way.”
There are, however, consistent factors that lower HRV, with the top being the consumption of alcohol.
In fact, Dr Holmes says alcohol is such an “HRV crusher” that 89 per cent of people who use the platform report decreasing alcohol consumption in the long term.
Across the board, alcohol consumption has been found to lower HRV. (Getty Images: Gregory Lee)
“That’s because people can directly see the performance cost from their behaviours,” Holmes says.
“Your coach can tell you, ‘Hey, alcohol is really bad for your performance’, but until you see directly how it affects your HRV, you’re like … wow, I’m a lesser version of myself today. It’s sobering.”
| ‘Boosts’ HRV | ‘Harms’ HRV | |
|---|---|---|
| 1. | Sleep quality and duration | Alcohol |
| 2. | Caffeine | Fever |
| 3. | Consistent wake-up time | Sleep at altitude |
| 4. | Consistent bed time | High stress zone |
| 5. | Daylight eating | Sickness |
| Source: WHOOP 2024 Year in Review user data | ||
But you should avoid comparing your HRV scores to others’.
Generally, the older you get, the lower your HRV will be, while women also tend to have a lower HRV on average.
If you want to improve your HRV, both Dr Ahmadi and Dr Holmes instead advise taking a baseline level and judging any changes relative to your own scores.
Generally, it isn’t useful to compare your HRV score to others’. (Getty Images: Thomas Barwick)
It’s also important to note that a low HRV is not always bad.
As one example, Dr Ahmadi says that you should expect to see a drop-off in your HRV if you are beginning a new exercise program, especially if you were previously sedentary.
“The first few weeks, you’re likely to see a big decrease in your HRV on a daily basis,” he says.
“But ideally, if the program is working the way it should be, you should start to see your HRV increase over the coming weeks and months, and then taper off as your body adapts to the current program’s load.”
Once your HRV starts to stabilise, it’s a good indication that you are ready to “progress” your program.
But if you don’t see an improvement in your HRV, it’s likely you need to take your foot off the pedal.
“If you see a big drop-off, then it’s a good idea to not push as hard the following day, because your body is giving you signs that it needs time to recover,” he says.
“As you settle into a new training regime, your body will adapt and you’ll be able to handle higher stress and workout loads closer together.”
Published
TMZ may collect a share of sales or other compensation from links on this page.
It’s time to finally get around to those looming new-you resolutions … and Amazon’s Big Spring Sale event has got all the best gear to get you moving and grooving outdoors for a healthier new lease on life!
Break a sweat … not your bank account … with all the must-have brands like On Footwear, Fitbit, Samsung and more for the next big fitness goals in your future.
Shop through all the sales and look forward to the great outdoors this spring!
Add some tech to your welness with a Fitbit Inspire 3 Health & Fitness Tracker!
Arm yourself with a more clear understanding of your fitness day to day with this compact fitness tracker … with up to 10 days of battery life and waterproof case you can wear it around the clock to track your steps, your swimming your sleep and much, much more!
One happy customer said: “Love this tracker, I know some others are more of a smart watch thing but I love it because it is so simple. I think I got it too wet once and I could not get it to reset but then a big update came along and that did the trick. You have to put the water lock on if you are going into the water with it, if you remember to do that then it really is waterproof.”
Get to the core of your health with the MERARCH Ab Machine!
Make the most of your midsection with this great piece of equipment … you can strength and tone without the hassles of a crowded gym. The arm bands help round out your exercise, while the adjustable settings can grow the intensity of your workout while you gain stamina and muscles … did we mention it comes with a digital trackers too?!
One happy fitness lover wrote: “Omg – this is a GAME CHANGER for exercising. I thought I was getting an ab machine – wrong o! This is a whole body machine! It was super easy to build and set up, its light weight and easy to maneuver, the padding is sufficient so it doesn’t hurt your knees or your forearms.”
Hit the trails with a pair of ECCO Men’s Biom 2.1 Low Gore-Tex Trainer.
Head out on your next hike or trail run in confidence knowign that the Goretex technology on these sneakers will keep you safe from the elements … while the ripstop shell and performance rubber soles will keep you on in the outdoors longer.
One five star reviewer wrote: “Bought these shoes for an upcoming trip to Europe. I was hesitant at first because of the price but went ahead anyway. Boy, am I glad I did. The most comfortable shoes ever! Lightweight and waterproof these shoes were a godsend walking along the cobblestone streets of Germany. The recommended size fit perfectly for me. Don’t hesitate to buy these shoes, your feet, back, and legs will thank you.”
Get lifting with the PowerBlock Elite EXP Adjustable Dumbbells!
The weight wait is over … because these handy dumbells are just what you’ve been trying to get your hands on! They start out at a 5 pound weight and can go up to 50 pounds per hand and their compact design makes them easy to store … so you can grab one dumbell set that will last you through your fitness journey!
One five star reviewer said: “needed a cost-effective and space-saving solution for my home gym without spending thousands on all the dumbbell sizes. Adjustable pin is very easy to use. Got a great workout in getting it out of the packaging and carrying it down the stairs to the basement where all the action happens. Only potential limitation is range of motion if you are going to use this for any forearm exercises as your hand and wrist have to go inside the weight where the handle is.”
Stride with comfort in a pair of NORTIV 8 Women’s Walking Shoes!
Lace yourself into these ultra-cush walking shoes and make every outing feel like a walk in the park … the grippy tread will keep you glued to the ground while the durable upper stays strong for your feet … did we mention that there is a full range of sizes and colors for you to customized to your tootsies?!
One happy customer wrote: “ordered a 7.5 white pair of these. I had my doubts about them considering the price. RUN, DON’T WALK…BUY THESE SHOES! I am a former runner (stopped due to back surgery). So now I walk, ride a bike and use an elliptical. These shoes provide support and more importantly, they allow my toes to spread out….LOL. They have a nice heel drop, which for me is important because I am a heel-to-toe walker.”
Start your spring exercises with a SAMSUNG Galaxy Watch FE!
Keep all that helpful heath data within arm’s reach with this high tech watch from Samsung … it helps you track your heart rate, your sleep patterns and helps you track your fitness goals from right from your wrist! You can use it as a bluetooth device or upgrade it to LTE service, as well as, choose from some cool colors to make it fit your budget and personality!
One verified purchaser wrote: “Absolutely love this watch! It does everything I want and more. It looks great on my wrist, not too big looking. I have smaller wrists and it looks great! Very easy to use and personalize! I am tracking my sleep, meals, steps and do much more. Helping me take control of my health to reach my goals.”
Have a ball and play it too with this Outdoor Basketball Hoop!
Start a pickup game anywhere and anytime with this portable basketball hoop … complete with a upgraded backboard and weighted base you can start shooting baskets in minutes with this great hoop! The adjustable height starts at under 5 feet and goes up to nearly 10 feet … so this hoop will grow with your whole family!
One happy customer wrote: “. This is a great first basketball hoop. Great for entry level goals for kids, affordable, impeccably assembled and easy to use. I am very happy with it so far and would recommend. The size is perfect for the driveway and can be easily moved as needed. Two things that could be improved are the basketball hoop itself and the ability to add weight.”
Add a little spring in your step with this Foldable Mini Trampoline with Bungees!
Jumpstart your fitness plans with this adjustable trampoline … it is made with high quality bungees to keep you bouncing longer than the competition and it folds up to be more compact when your not having fun while breaking a sweat.
One tramp lover wrote: “The BCAN 450/550 LBS Foldable Mini Trampoline is just what I needed in my life. I did so much research before I made this purchase. I have never felt better. It’s good looking, simple and easy to put together. I was jumping within an hour of delivery. I’m so happy I got this one with the bar.”
Look good while you workout with these Women’s Butt Lifting Leggings & Crop Top Set!
Raise the heart rates of those around you with this super sexy set … with the high waisted tummy control and hidden butt lifting fabric you will be getting in shape while showing your shape off! It comes is a great range of sizes and colors to help you get just the right fit for you.
One happy customer wrote: “Buying again in EVERY color! lol I’ve been looking for “winter leggings” for mad long, and I always get disappointed. These are the first legging that I’m loving!!”
Tackle any terrain with the ON Men’s Cloudridge Textile Synthetic Trainers!
The On show company has made a name for itself as one of the best in the biz … and these hiking boots are not only going to take you anywhere your feet want to go … you’re going to look great doing it! The Zero Gravity foam cushioning and cool Cloudtech sole are a great combo to combat fatigue for those long days on your feet.
Sign up for Amazon Prime to get the best deals!
All prices subject to change.
Musk Offers $100 to Wisconsin Voters, Bringing Back a Controversial Tactic
How a Major Democratic Law Firm Ended Up Bowing to Trump
ICE Tells a Cornell Student Activist to Turn Himself In
Donald Trump signs executive order to ‘eliminate’ Department of Education
Were the Kennedy Files a Bust? Not So Fast, Historians Say.
Dismantling the Department of Education will strip resources from disabled children, parents and advocates say | CNN
Student loans, Pell grants will continue despite Education Department downsizing, expert says
Tumko Meri Kasam Movie Review: This stirring story could have soared with sharper execution
