If you suffer from bad knees, your hips may be the guilty party. According to a review of 28 years’ worth of research on common exercise injuries, hip strength is the biggest predictor of knee pain.
That is why you need to grab a resistance band and do these moves daily, working up to 3 sets of 10 reps on each side.
1. Side Swing
Anchor the band on left side at floor height and loop the band around your right ankle. Balancing on your left foot (hold on to something if needed), raise your right leg out to side. Do the same thing but this time with your left leg.
2. Front Kick
Turn so the band is anchored behind you and put it around your left ankle, foot flexed. Swing your left leg forward about 12 inches, keeping it straight, and return to start. Repeat with the other leg.
3. Seated Rotator
Sit down so the band is anchored to the right and around your left ankle. Cross your ankles. Keeping knees together, rotate your left leg outward about 12 inches. Return to start. Do the same with your other leg.