Knee Strengthening Exercises are very essential exercise nowadays. The knee is the body’s biggest joint. Every day, people use it intensively when they walk, run, climb, or leap.
As a result, it is highly susceptible to damage and discomfort. When this happens, a doctor may advise a person to perform exercises that strengthen the muscles around the knee.
Knee pain can affect people of various ages. According to Source, the most orthopedic issue in sports medicine is patellofemoral pain syndrome, sometimes known as runner’s knee.
Knee pain is frequent among athletes, but it may also be a concern for those who have arthritis.
Advantages of Knee Strengthening Exercises
According to the Arthritis Foundation, exercise may be the most effective non-surgical treatment for osteoarthritis, while the American Academy of Orthopaedic Surgeons notes that strong and flexible muscles help maintain knees healthy and prevent injury.
Knee is the largest joint of our body and excess weight puts additional strain on your knees, which can contribute to osteoarthritis.
A 2013 study discovered that persons with overweight and knee arthritis achieved weight loss and pain reduction following 18 months of an knee exercises and diet plan.
Knee strengthening exercises do not directly affect the knee joint, but they do provide you strong muscles that surround it. Leg muscles that are strong can assist support the knees.
This support may ease amount of strain on these joints, reducing pain and allowing a person to be more active.
The knee exercises listed below can help strengthen the muscles around the knee and support injury prevention. If a person feels pain while performing these exercises, they should stop and consult a doctor.
Anyone experiencing significant knee swelling should seek medical attention before engaging in any form of activity can definitely start with following exercises.
Before you start with the Knee Strengthening Exercises Lets Do Some Stretching First
Quadriceps stretch
This stretch focuses on your quadriceps, the muscles in the front of your thighs. This technique can help boost the flexibility of your hip flexors and quadriceps.
How to do?
- Use a chair or stand near to a wall for support. You should have your feet shoulder-width apart.
- Bend one knee and bring your foot up toward your glutes.
- Grab your ankle and pull it as far as you can comfortably toward your glutes.
- Hold the position for 30 seconds.
- Return to your starting position and switch legs.
- Repeat on each side twice.
Hamstring stretch
This stretch focuses on your hamstrings, which are the muscles in the back of your thigh.
How to do?
- You can add support beneath your back with a mat for this stretch.
- Straighten both legs as you lie down on the floor or mat. If it’s more comfortable, bend both knees and place your feet flat on the floor.
- Raise one leg off the ground.
- Gently draw your knee toward your chest until you feel a tiny stretch. This shouldn’t be difficult.
Essential & Effective Knee Strengthening Exercises
#1 Knee Strengthening Exercises: Start with Step exercises ( 3-4 Sets) (10-12 Repetitions)
This is one of the best knee strengthening exercises which targets your Quadriceps, hamstrings, hip flexors, and gluteal muscles.
How to do?
- Use a big, sturdy stool or workout platform that is no more than 6 inches tall.
- Step up onto the chair with your right foot and let your left foot trail behind. The left foot should not be on the chair, but rather should be lying behind it.
- Hold your body weight on the right foot for up to 5 seconds.
- Lower your left foot slowly, followed by your right foot.
- Step up with your left foot first, then switch legs.
- Repeat the exercise.
#2 Knee Strengthening Exercises: Standing hamstring curls (4-5 Sets)(10-12 Repetitions)
This knee exercise involve Hamstrings (back of the thigh) and gluteal (buttock) muscles and its the best way to strengthen your knees.
How to do?
- Stand up straight, with your knees 1-2 inches apart. For balance, grab a stable back of a chair, the.
- Bend one knee behind the body slowly, bringing the heel off the floor and maintaining the thighs aligned. Lift the heel in a steady motion until the knee bend is at a 90-degree angle. To avoid locking the straight leg, keep it slightly bent.
- With gentle stretching, hold the bent leg up for 5 seconds before lowering it to the floor.
- Reps with the same leg two more times.
- Repeat on the other side.
#3 Knee Strengthening Exercises: Wall Squats (4-5 Sets)(10-12 Repetitions)
It is one of the best knee strengthening exercises that consider being very difficult yet effective for the relief of knee pain, knee injury and gives painless knee mobility. This includes Quadriceps and gluteal muscles.
How to do?
- Start Position: Place your head, shoulders, back, and hips against a wall.
- Step both feet out about 24 inches, keeping the back and shoulders against the wall. Keep your feet at least hip-width apart and do 90 degree leg bent.
- Slowly slide your back down the wall until your body sits just above a regular sitting posture.
- Hold for 5 seconds before sliding back up.
- Repeat.
#4 Knee Strengthening Exercises: Leg lifts (4-5 Sets)(10-12 Repetitions)
This knee strengthening exercise Quadriceps (front of the thigh) and abdominal (stomach) muscles.
How to do?
- Lie on the floor with your back flat (upper body). On a hard floor, use a workout mat, folded blanket, or workout mat for comfort.
- Maintain a straight left leg while bending the right leg slightly at the knee to bring the foot closer to the torso.
- Imagine the belly button sliding down toward the floor to draw the abdominal muscles inside.
- This should press the lower back on the floor and give additional support during the workout.
- Make sure there is no gap between the small of the back and the floor by placing a hand beneath the lower back.
- If there is room, gently press the lower back down on top of the hand.
- Lift the left leg slowly without bending the knee and use your thigh muscle.
- Stop when the leg is about 14 inches above the floor, with the feet pointing toward the ceiling. It should not be higher than the right leg’s bent knee.
- Hold up your left leg for 5 seconds.
- Lower the leg slowly back to the floor. Do not drop it or set it down too hastily.
- Reps with the same leg two more times.
- Repeat on the other side.
#5 Knee Strengthening Exercises: Single-leg dips (5-6 Sets)(10-12 Repetitions)
This is the last but not the least knee strengthening exercise which focuses on Quadriceps, hamstrings, and gluteal muscles.
How to do?
- Start Position: Place one high-backed, sturdy chair on each side of the body, with the chair backs near to the arms. For balance, place one hand on the back of each chair.
- Raise your right leg about 12 inches above the ground. The left leg should bear all of the weight.
- Slowly lower yourself a few inches, shifting your weight onto the heel of the supporting leg.
- Hold the position for 3-5 seconds.
- Straighten up gradually.
- Repeat on the other side.
Things to be noted while doing the Knee Strengthening Exercises
When you are doing the Knee Straightening Exercises starting from stretching to main exercises it is important to note following things.
- On the lifted leg, do not point your toes or flex your foot. Allow the foot to stay in a level, neutral posture.
- During the workout, avoid arching your back.
- On the bent leg, do not jerk, bounce, or raise it over the knee.
- This exercise should not be performed by anyone who has osteoporosis or a back compression fracture.
- Allow no portion of the stepping foot to protrude from the stool or platform.
- Squat as low as possible. The knees should not extend past the toes.
- Avoid quick, rapid movements. Slowly and smoothly do the movements.
- Use a little weight when first performing these workouts. Beginners should start with the lightest weight and work their way up to bigger weights as their strength grows.
Words From Us
Every year, more than 18 million Americans suffer from knee pain. Knee strengthening exercises that target the muscles that stabilize your knees, calf muscle and also increase range of motion, flexibility, and lower your risk of injury in the future.
Knee Strengthening Exercises is a painless and healthy technique to alleviate mild knee discomfort caused by overuse, arthritis, or other factors.
Knee strengthening exercises are a great technique to maintain the legs healthy and prevent injuries. Stretching can also assist maintain muscles flexible, preventing or alleviating discomfort.
People with medical issues should see their doctor before begin any exercise program.
Answers You Want To Know
1.How often should I perform these exercises?
There is no one-size-fits-all answer to this question, as everyone’s body and physical condition will be different. However, performing these exercises 3 times a week for best results is a good starting point. Additionally, make sure to warm up before starting the exercises by stretching your body and joints.
2. Are there any specific muscles that I should target with these exercises?
There are a few muscles that you should target with these exercises to improve joint mobility and reduce knee pain. These muscles include the quadriceps, hamstrings, and glutes. To reduce knee pain, make sure to do each exercise for a minimum of 30 seconds. Additionally, make sure to gradually increase the intensity of the exercises as your knee pain starts to lessen over time.
3. What type of shoes should I wear when doing these exercises?
When doing these exercises, it’s recommended that you wear comfortable shoes. You can use any type of exercise ball, foam roller, or Swiss Ball to do the exercises. Some great exercises include: Glute Bridge with an Exercise Ball, Quadriceps Curl with a Swiss Ball, Hamstring Curl on the Foam Roller, and Knee Extension on the Swiss Ball.
4. Is it possible to injure my knee while performing these exercises?
There is no possible way to injure your knee while performing these exercises. The exercises are meant to reduce knee pain and not increase it. Always consult your physician before starting any exercise program, especially if you have health concerns like arthritis or a prior injury. Furthermore, make sure you warm up your joints first by doing some light cardio or stretching beforehand. And finally, choose the right intensity level for each exercise according to how much pain you’re feeling at the time – start with easier exercises and move on to harder ones as needed.
5. How can I perform lunges safely?
When it comes to performing lunges safely, it’s all about warming up your body first. You should gradually increase the intensity of the exercises as you become stronger. When doing lunges without weights, use your own body weight to add resistance. Additionally, do squat, steps, heel taps, crunches and planks among other knee strengthening exercises for a comprehensive exercise routine that will reduce knee pain.
6. Should I use weightlifting straps while strength training for my knees?
While there is no right or wrong answer when it comes to strengthening your knees, using weightlifting straps during strength training may be a good idea for some people. Some people feel that weightlifting straps can help to reduce the risk of injury when doing exercises like squats, lunges, and pushups. In addition, if you are just starting out with knee strengthening exercises, then you don’t need a lot of equipment – just some dumbbells and some space in your workout area.
