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Healthy Aging Tips from Sit and Be Fit's Mary Ann Wilson RN
Sit and Be Fit TV host, Mary Ann Wilson RN

An Exercise for Knee Crepitus

From Sit and Be Fit TV host

Mary Ann Wilson, RN

Exercise plays an important role in treating knee crepitus. Strengthening all the muscles around the knee is the single most important exercise for this condition.

Here is a gentle isometric exercise that can be done daily, throughout the day, to strengthen the muscles around the knee without stressing the knee joint. This is a great exercise for those avoiding exercise because of knee pain.

  • Begin seated in a chair with good postural alignment.
  • Extend one leg, lifting the foot off the floor. *Be sure the core muscles are engaged to maintain good posture. (If it hurts to hold the leg in this lifted position, rest the heel of the extended leg on the floor instead.)
  • Contract (tighten) the muscles around the knee.
  • Hold the contraction for the count of 3 and release. Don’t forget to breathe during the contraction.
  • Continue this contract/release pattern 8 times.
  • Return the foot to the floor and repeat on the other leg.

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