Orthopedic Surgeon Howard Luks Shares Seven-Exercise Routine to Preserve Knee Mobility in Older Age

Key points

• Howard Luks, an orthopedic surgeon, redesigned his workout routine in his 60s to improve agility and balance, not just strength, to protect his knees.
• The routine, developed with performance coach Brett Poniros, includes seven exercises: goblet squat, jump squat, step up, twisting jump-ups, quick feet, wall sit, and split squat.
• Poniros emphasizes that knees need to move through a full range of motion and handle different loads to remain healthy and prevent injuries like hip fractures from falls.
• The exercises can be performed at home with minimal equipment, such as kettlebells, boxes, or weight plates, and should be adjusted based on individual fitness levels.
• Luks notes that many older adults avoid activities they once enjoyed due to fear of knee strain, which actually worsens knee health over time.

Background

This article is part of a week-long series on knee health by The Washington Post. It follows earlier coverage where Luks argued that knee arthritis is primarily a metabolic condition rather than inevitable wear and tear, advocating for daily movement to nourish cartilage. The piece also aligns with recent recommendations for older adults to engage in targeted, low-equipment exercises for joint stability and muscle maintenance, such as ankle drills for balance and upper-arm routines for muscle firmness.

Why it matters

As people age, knee health is often compromised by fear of movement and lack of agility, leading to falls and further injury. Luks’ routine offers a practical, accessible approach to maintaining knee function and overall mobility, emphasizing that strength alone is insufficient without balance and speed. This could help older adults stay active and independent longer.

What to watch

The Washington Post will continue its week-long series on knees, with the next article focusing on the scientific race to find a cure for arthritis. Readers may also see further coverage on how metabolic health influences joint conditions.