Common hip, knee and ankle problems

Part 2: The Exercises

Sometimes it’s as simple as balancing on one foot. This is a great starter. Check your alignment in a mirror.

Some of these exercises are listed as specific to one joint, however strengthening these muscles will affect bone and joint alignment up and down the chain.

The Hip

These are a few classic hip strengthening exercises, however there are likely hundreds, and variations. How many should you perform? See the “How to lift weights” article for specific numbers.

There is a green rubber band tied around the thighs, and the thighs are 12 inches apart. These bridges strengthen the buttocks and hips.

Resisted clamshells

Side leg raises

The exercises above are good starters, however they do not address how the joint will behave with full weight bearing and the foot planted. Check these motions below in a mirror.

Starting position with hips level and knees pointed straight ahead or slightly outward

Try to slowly lower the foot towards the floor. Check in a mirror to make sure the hips stay level and the knee does not drift inward. You can use a cane or railing for help. Only go as far as you can with good form.

Inward knee position showing weak hips

The Knee

One of my favorite knee exercises is the stationary bike. That’s not specific to alignment, however the knee joint gets to move through repeated full range of motion without weight bearing pressure or pain. Add resistance and you have strengthening for almost all the muscles that cross the knee. The knee will benefit from the same exercises as above, and adding the lunge position below.

Again, check knee and hip alignment in a mirror. Don’t go so low that your alignment suffers, or that you have pain.

The Foot and Ankle

One of the best exercises for strengthening the foot and ankle is simply balancing on one foot. All the joints have to act in concert for proper alignment. Watch in a mirror. The picture below involves lifting the arches upwards against the rubber band. If you have flat feet, this posture is important to think about throughout the day. If you are standing at work, or in line at a store, don’t always rest on your flat arches. Practice this motion throughout the day.

All of these exercises help address alignment of the joints, and may help decrease problems associated with muscle weakness and poor joint alignment.

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