Exercises for Older Adults Part II by Eric
Older Adults Continued – pictures to come soon
In February we started a series for older adults and I want to continue that series for a little while longer. I want to go over a couple of exercise routines for bad or achy knees. I can’t tell you how many people I talk to with bad knees. It doesn’t matter the age or gender. It seems that everyone has achy joints. So I want give you some solid solutions to working around and strengthening the knee joints.
When addressing a client with knee problems I always ask if they have had any surgeries. Most people tell me no, but they follow it up with my doctor tells me it is going to be replaced. I say okay what have you done since then to strengthen the muscles around the knee. The answer is almost always nothing. Sometimes the answer is I have tried different stuff but my knees just ache so I quit. I honestly love both of these answers, because this opens the door for me to be able to try a variety of different exercise routines with them.
When a client has tried but given up on exercises I usually find that they only tried it once or twice. Now there are always exceptions. Another reason I love working with clients with “problems” is because I enjoy figuring out how to help with work around the pain. By “working around” the pain I mean working different ranges of motion (ROM). Most leg machines have a ROM adjustment. Typically this adjustment isn’t shown in an orientation; mainly it gets very confusing to the new member. But look for one. I’ll give some examples here and hopefully paint a good picture for you. Plus I will post a couple of pictures as well to help. Not all machines are the same, so there will be some varying adjustments depending on the type of machine that is being used.
Leg Extension Machine:
Toning Strengthening
Sets: 3 3
Reps: 12-15 6-8 add more weight
Adjustments:
The pad should be just above the tongue of your shoe. A ROM adjustment would be that you feet are starting out underneath you. This can usually be adjusted to start out farther so your feet don’t go behind you so much in the down position. Typically the user straightens their legs straight out raising the pad up. The top part can sometimes be adjusted as well to stop the user from going all the way up.
I will start a client off with the full ROM and adjust it to a shorter ROM depending on how they are feeling (ie. Pain level). I let the client tell me how they are feeling then I adjust the ROM to keep them out of a ROM of pain. For example say the client bends their legs and their feet are underneath them, but that position hurts. I will adjust the ROM so the legs don’t bend so far back in the down position. Then I will have them do a few more reps to see if this ROM hurts. I will do this until I find a pain free ROM. The same holds true for the top position. If pain is present at the top I adjust so they client doesn’t raise
the pad to the top position.
Leg Curl Machine: seated or lying
Toning Strengthening
Sets: 3 3
Reps: 12-15 6-8 add more weight
Adjustments:
The same holds true here as well as the leg extension. It doesn’t matter if it the seated or lying machine. If at any point of a full ROM there is pain adjust the machine so there is none. On this machine it is usually the start position that hurts most people. This machine tends to “hyper-extend” the knee when starting. I personally love the stretch it gives my tendons when I start this machine. I don’t leave my legs there more than 10 seconds though. Typically you can adjust this so you start with your knees slightly bent. I personally prefer the lying leg curl machine. I feel like my hamstrings getting a workout. Plus I can do single leg sets easier from this position as well.
Leg Press:
Toning Strengthening
Sets: 3 3
Reps: 12-15 6-8 add more weight
Adjustments:
This one is the easiest to adjust. The ideal starting point for a leg press is the knees bent to 90 degrees. Now some people can’t get down to 90 degrees because of how big their bellies are or because of bad knees. Go down as far as possible to start. Use a full ROM for a few reps and see how your knees feel. If there is pain stop above or below where the pain is located.
Lunge:
Toning Strengthening
Sets: 3 3
Reps: 12-15 6-8 add more weight- ie. dumbbells
Adjustments:
You don’t have to go all the way down for this exercise to be effective. I like to put first timers or my “knee” pain clients in a squat rack with the bar set at waist level. The bar is to hold onto while performing the lunge. This is an aide to the lunge. As you go down hold onto the bar and if the movement becomes difficult use your arms to help pull you up. I have a current client that needs a ton of help doing this exercise but it is so effective in strengthening the quadriceps muscles. It has helped improve her stair climbing ability and walking distance.
Adductor/Abductor:
Toning Strengthening
Sets: 3 3
Reps: 12-15 6-8 add more weight
Adjustments:
There aren’t any adjustments that will help the knees are these two exercises. They are however two great exercises for strengthening the out and inner legs. Any exercise that helps with strengthening of the upper leg is going to be key in keeping the knees from aching.
This routine is a very simple straight forward leg routine. If you get anything out of this article I hope it is that you can still do a variety of exercises and work around the pain.
As summer gets closer I know a lot of people will be hitting the walking trails and getting out more. Remember to keep lifting weights even through the summer. You don’t want to lose what you have gained in the winter months (muscle that is). I currently have some openings for anyone who would want to do some personal training as well. This is a good time as any to use a trainer to help get you going on the right foot. Check out my website for more information and my email. http://www.waldospersonaltraining.com/
