As we age, one of the most common complaints, is pain. And more specifically, pain in our joints. Your joints go through a lot of stress over the years, so it’s natural that your joints are going to eventually wear down, ache, and creak as they are no longer able to handle the weight and pressure that is constantly being put on them. One of the best ways to support your joints, and subsequently take some of the pain off of them, is to build the muscles around your joints. As these muscles get stronger, the pain you feel on your joints will alleviate, and the overall functionality of your body will improve, as will your quality of life. Here are a few of our favorite methods and bodyweight exercises to build up the muscle to support your joints in your legs.
Side plank
Starting on your left side, rest with one elbow on the ground, and one foot on the ground. Elevate the rest of your body, and raise your right foot and arm into the air. Tighten your abdominal muscles, and lift your hips. Hold this for 30 seconds, then relax. Repeat on your right side.
Side leg lunge
Standing in front of a chair or a bench, lift your left foot and place it on the chair or bench. Squat down until your right thigh is parallel with the ground. Repeat 9 more times, and then switch sides. Start with 10 repetitions per side, and once you can comfortable do 10 per side, increase the amount of repetitions to 20 per side.
Single-leg bodyweight deadlift
Standing on your left leg, keep your back straight, bend forward and reach for the ground. Return to a standing position. This is one repetition. Repeat this 9 more times, and then switch and do the same movement on the opposite. Do 10 movements on each side.
Single-leg calf raise
Standing on your right leg only(feel free to use a chair for balance and support), slowly lift your toes until you are standing on your tiptoes, and then lower your foot until its flat on the ground again. Repeat up to 30 times per leg.
Side leg lift
Lie on your side, and extend your legs out. Lift your right leg up slowly, while keeping the rest of your body stationary and unmoving. Pay special attention to your pelvis, and make sure you don’t allow it to roll forward or move. Lower your leg back down, and repeat 9 more times. Switch sides, and repeat the same movement on the left side 10 times.