Physiotherapist names three exercises to keep knees strong after 35

Knee pain restricts mobility, strength, and the range of physical activities available, and the risk only grows with age. Rebecca Bossick, a physiotherapist and co-founder of the One Body LDN clinic, shared three exercises she recommends for maintaining joint health. These movements target the muscles that take the load off the knee during everyday tasks.

The first exercise is sit-to-stands. It engages the quadriceps, gluteus maximus, hamstrings, core muscles, and calves. Bossick advises not bending the knees beyond 90 degrees if you already have pain, and gradually deepening the squat if you are pain-free. Technique: sit on a chair with feet flat on the floor slightly ahead of the knees, lean the chest forward, and rise through the heels without using your hands. While standing, lower yourself back down in a controlled manner rather than dropping into the seat. Once comfortable, progress to bodyweight squats without the chair, keeping the knees tracking over the toes and not caving inward. Aim for three sets of 10 to 12 repetitions three or four times a week.

The second exercise is step-ups. It trains each leg in isolation, building unilateral strength, which is a key factor in fall prevention. The movement improves balance and proprioception around the joint, not just raw muscle power, which declines later in life. To increase difficulty, add height or hold weights. Place a sturdy box or step below knee height in front of you, step onto it, push through the heel to lift your body, and slowly descend rather than letting gravity take over. Keep your posture upright throughout. Perform three sets of eight repetitions per leg.

The third exercise is straight leg raises. It isolates the front thigh muscles without placing axial load on the knee joint, making it useful for those recovering from injury or experiencing pain during other movements. Lie on your back with one knee bent and the foot on the floor, the other leg straight. Tighten the quadriceps, lift the straight leg to about 30 centimeters, hold for a couple of seconds, and lower it slowly. Avoid arching the lower back or using momentum. Three sets of 10 to 15 repetitions per side are sufficient.

According to Bossick, regularly performing these three exercises helps preserve knee strength and stability with age, reducing injury risk and allowing longer active living. In case of acute pain or doubts about technique, consult a specialist.