Key Muscle Group for Great Knees + Workouts

If your knees bother you when you bend ’em, here’s a natural way to help ease the pain: Get strong quads. 

Research shows that strengthening these key leg muscles can actually help you maintain your cartilage -- the stuff that tends to break down as arthritis sets in. The result? Less knee pain. 

Strengthen and Save
In a study of people suffering from knee osteoarthritis, having strong quadriceps protected against cartilage loss at a certain area of the knee called the lateral compartment of the patellofemoral joint. Quad strength didn’t seem to help cartilage in other important areas of the knee. Still, people with the strongest quads reported less knee pain and better physical function than people with the least strength in this muscle. Know what else is great for knees? Walking backward.  (Real Age 6/1)

Walking in the water may seem easy, but is incredibly beneficial to your knees. You get resistance without pain. Try it, you'll see a difference. Start out with just a few minutes, then increase by 2 minute increments to push yourself. Try to walk for at least 30 minutes, forward and backward. 

Want to strengthen your quads in the water? Do sets of 10 squats bending your knees as much as possible each time. Start with one set, then increase to 2, then 3. Walk in between sets. It's less boring. Here's to the knees!