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Exercises That Keep Your Knees Strong and Healthy

When it comes to knee replacement, many people put off surgery – like a knee replacement – for as long as possible. Just like the rest of your body, your knees have needs concerning exercise and other factors to keep them in good condition. Knowing about a few exercises that will benefit your knees can help you to keep these joints as healthy as possible for as long as you can.

Wall Sit

This is an exercise that few enjoy, but it does not take long to get maximum benefit from it. You will stand against the wall, put your feet shoulder width apart and then slide down until you are in a sitting position. Your leg muscles, including those that work with your knees, are getting worked heavily with this exercise. Start by holding for five to 10 seconds and work up to 30 seconds at a time.

Straight Leg Lift

This is an exercise that is not too difficult, but it really works the muscles well that are associated with your knees, including your quadriceps. It can also benefit your hips since it works the hip flexors too. To perform this exercise, you want to lie on the floor on your back. Bend one leg at the knee and then lift the opposite leg off of the floor, using your thighs to do most of the work. Start by holding each lift for five seconds, lower and then do it again for two sets of 10. You want to work your way toward holding it for 10 to 15 seconds and doing two sets of 30 for each leg.


This is the exercise you want to do to work your entire lower body. It works the muscles in your lower abdomen and back, nearly all of your leg muscles and the muscles in your buttocks. You will start by lying on the floor, putting your arms at your sides and making sure that your palms are facing down. Bend your legs at the knees so that they are making a “V” shape. Use your buttock and leg muscles to raise your thighs and buttocks from the floor. You want to start by holding this for about 10 seconds. Work up to holding it for 30 seconds and doing three sets.

Before you start exercising, it is a good idea to talk to your doctor first. This is especially true if you have had a knee replacement already. You just want to make sure that your knees can handle the type of exercise that you plan to do so that you reap the full benefits.

Get Started

Request a consultation with one of the knee specialists at the Orthopedic & Sports Institute. Call (920) 560-1000 or request an appointment online.

OSI has convenient locations to serve you. The campus in Appleton includes clinics, a surgery center, MRI, physical therapy, and a skilled nursing facility, as well as a walk-in clinic that provides care for new orthopedic injuries.

OSI has outreach clinics in New London, Ripon, Shawano, Waupaca, and the newest location serving the Green Bay area, inside the NOVO Health Clinic in De Pere.

OSI is a proud member of NOVO Health.

Injured Today? Be Seen Today.

To check on new and acute orthopedic injuries, visit the Walk-In Clinic at OSI. The OSI Walk-In Clinic is a cost-effective alternative to the Emergency Room with shorter wait times, and right inside a specialized clinic. Immediate specialized care is provided for most new orthopedic injuries:

  • Sprains & Strains
  • Dislocations
  • Broken Bones
  • Sports Injuries
  • New Joint or Tendon Pain
  • Workers’ Compensation Injuries

The OSI Orthopedic Walk-In Clinic is for non-life-threatening situations that require immediate attention. Services to address chronic pain, severe fractures and non-orthopedic issues are not provided.

Open 10:00 A.M. – 5:00 P.M., Monday – Friday. Please call 920-560-1199 to speak directly with the triage nurse.