3 Exercises for Stronger Joints

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3 Exercises for Stronger Joints

Prevent injury with these 3 joint-strengthening exercises.

Help prevent osteoarthritis by regularly doing a variety of exercises and maintaining a healthy weight, which puts less strain on joints, says Michelle Olson, PhD, a FITNESS advisory board member and professor of exercise science at Auburn University at Montgomery. Do three sets of each exercise four times a week, Olson says.

Leg Lifts

Targets hips and outer thighs

Lie on right side on floor with legs stacked, propping torso on right elbow, resting head on right palm.
Keeping left leg straight, lift left leg as high as you can while maintaining a straight back and hold for one count; lower to start.
Do 15 reps then repeat on opposite side.
MAKE IT HARDER: Place a resistance band (like SPRI Mini Band, $5; spri.com) around your ankles.

Front Leg Lifts

Targets knees

Sit on floor with legs extended and recline torso 45 degrees, propping upper body up on forearms, then bend right leg, placing right foot flat on floor.
Keeping left leg straight, raise left leg a few inches off floor, hold for one count, then lower to start.
Do 15 reps, then repeat on opposite side to complete one set.

Calf Raises

Targets ankles

Stand on balls of feet on the edge of a step, heels hanging off the back. (For extra support, place one hand on a wall.)
Lift left foot off step balancing on right foot, then lower right heel, hold for one count, then raise right heel above step, hold for one count.
Return to start, keeping left leg lifted throughout.
Do 15 reps then switch sides and repeat.

Originally published in FitnessMagazine.com, June 2012.