Weekend Challenge: Complete Knee Strengthener
Did you ever stop to think why something dramatic or beautiful is sometimes described as “knee-buckling”? Or perhaps you’ve been overcome by something and found yourself “weak in the knees.”
These are descriptive terms for a response to extreme events, because normally, it takes something really major to cause healthy knee joints to give out. Unfortunately, if knees are unstable to begin with, it doesn’t take much to cause them to buckle or give way.
The Complete Knee Strengthener targets this important joint, so you can walk with confidence and practice weight-bearing exercises to build your bones. After all, knee buckling should be taken seriously, and science explains the reasons why.
Let’s get started!
While it’s used as a hyperbolic adjective, knee buckling can be quite serious. A recent study on the influence of knee buckling on falling and injury incidence revealed some sobering facts.
For the study, more than 1,800 people between the ages of 55 and 84 with (or at risk for) osteoarthritis of the knee were asked if they recalled an incident where their knees gave way within the previous three months, and whether or not they sustained a fall as a result. Then the participants were interviewed again two years later.
Those who had had an incident of knee buckling prior to the study were four and a half times more likely to have fallen at least once within the previous year, and twice as likely to have been injured significantly. Even more disturbing, the participants were three times as likely to be injured to the point of disability. Participants who had experienced knee buckling at baseline but hadn’t fallen were twice as likely to experience a fall as a result of knee buckling.1
There was more to the study results. Almost 70 percent claimed to have lost confidence in their balancing ability and developed a fear of falling. Consequently, the participants greatly reduced their activity levels, which, as with any prolonged lack of exercise, had negative effects on their health.1
Dr. John Flynn, a medical director at Johns Hopkins University School of Medicine in Baltimore, warns of the decline in muscle strength, mobility, functionality, and overall health that occurs with a lack of exercise:
“Avoiding physical activity can result in further decline in muscle strength and general overall physical condition, putting you at even greater risk of falling.”2
Given the propensity for falling and injury (including fracture) caused by weak knees, it makes good sense to practice strengthening exercises for the knee so as to avoid these unwanted situations.
At this point, if you’re like most Savers, you’re curious about the root cause of weak knees. How does anyone get to the point that their knees are liable to give way during normal activity?
Why Do Knees Buckle?
Injury is the most obvious culprit behind knees that function less than optimally. Any forceful movement or strong impact can tear or strain ligaments and muscles that support the knee, particularly the ACL (anterior cruciate ligament) and the meniscus. A hard blow to the knee can lead to bone fragments in the knee joint, which can cause pain and buckling.
But sometimes weak knees can have more insidious causes, such as osteoarthritis that can slowly degenerate the strength and stability of the joint. Chronic inflammation is another culprit, slowly undermining the knee joint’s integrity.
To overcome weak knees, it’s vital to engage in knee-strengthening exercises like this weekend’s Complete Knee Strengthener. It works the inner and outer thigh muscles (the hip adductors and abductors) to stabilize the knee and stimulate the growth of stronger, younger bone in the area.
Lie on your right side, propping yourself up with your right elbow. Bend your left knee, thereby supporting yourself with your left foot.
- Straighten your right leg, keeping your foot flexed (do not point your toes).
- Bring your leg up as far as you comfortably can, and then bring it out in front of you.
- Bring your leg back down to the starting position. Repeat this threefold motion (lift, swing out, and down) eight to 10 times.
- Rather than bringing your right leg up first, bring it out in front of you (heel flat and leg straight).
- Next, bring your leg up and then back down, tracing a rough triangle with your foot. It’s the same set of movements, but in reverse.
You’ll notice this move is low-impact, so if you suffer from knee pain or weakness, you don’t need to worry about troubling the knee joint. Here are two other low-impact, knee-strengthening exercises to include with this weekend’s challenge:
Many exercises in the Densercise™ Epidensity Training System benefit the knees. In fact, your knees have an impact on your bone health, which is discussed in this previous article: Doing This Eliminates Knee Pain And Builds Strong Bones.
While the exercises in Densercise™ are different from the Weekend Challenges, they are similar in that they focus on fracture-prone areas of the body to promote optimal bone strength. Additionally, all the myriad benefits of exercise are yours when your follow Densercise™’s regimen, which is simply 15 minutes a day, three times a week. And you’ll strengthen far more than just your knees!
Take Exercising For Your Bones to the Next Level!
Learn the 52 exercise moves that jumpstart bone-building – all backed by the latest in epigenetics research.
Have a great weekend!
1Nevitt, Michael C., et al. “Symptoms of Knee Instability as Risk Factors for Recurrent Falls.” Arthritis Care and Research. 68. 8. (2016): 1089-1097. Web. http://onlinelibrary.wiley.com/doi/10.1002/acr.22811/abstract
2“Don’t Ignore Buckling Knees.” Health After 50. August 25, 2016; updated February 24, 2017. Web. https://www.healthafter50.com/arthritis-and-joints/article/dont-ignore-buckling-knees