Imagine this: you’re ready to take on the day, but knee pain forces you to stay in bed. Whether you’re an athlete, a senior, or just someone dealing with daily activities, knee pain can be a major hindrance. Your knees, the largest joints in your body, are essential for running, jumping, and climbing. When they’re in pain, even simple tasks become daunting. But what if I told you that specific exercises could strengthen your knees, improve their function, and reduce pain?
Don’t let knee pain control your life. Dive into these simple yet effective knee-strengthening exercises that not only alleviate pain but also prevent future injuries. These exercises are your ticket to more active, pain-free days. Ready to reclaim your mobility and say goodbye to knee pain? Let’s get started!
Knee Pain and Exercise
If your knee pain reasons are injury, excess weight, arthritis, or any surgery, then strengthening or gentle stretching will help in relieving pain. It will also improve flexibility and range of motion. These knee pain relief exercises will strengthen the muscles around your knees. The stronger muscles will help in reducing pressure on your knees and help in moving your joints freely. However, it is best to talk to your doctor about which exercise will be the best for you.
Best Strengthening Exercises for Knee Pain
As per research, Strengthening exercises for knee pain will help in improving the function of the knee, strengthening it, and decreasing pain.Here are the best strengthening exercises for knee pain and what you can avoid.
1. Calf Raises
Calf raises are excellent for strengthening the calf muscles and the back muscles of the lower leg. This exercise supports the knee by enhancing the strength and stability of the muscles that help in movement and balance, reducing the strain on the knee joints during activities like walking and climbing stairs.
- Stand tall with your hip-width apart and take the support of a chair or a wall.
- Slowly lift your heels and stand on your toes.
- Hold it there and slowly lower your feet.
- Start with one or two sets at the beginning and then increase it.
This exercise will strengthen your calf muscles and back muscles of the lower leg.
2. Leg Extension
Leg extensions focus on the quadriceps, the muscles on the front of your thighs. Strengthening these muscles helps alleviate knee pain by providing better support to the knee joint and reducing the load on the knees. This exercise also improves the overall stability and function of your legs.
- Sit straight on a chair keeping your feet firm on the floor.
- Contract your thigh muscles and extend your right leg as high as per your comfort. Keep your butt planted firmly on the chair.
- Hold it there and then slowly lower it and repeat it left leg.
- You can do two or three sets of at least eight to ten repetitions of each leg.
If you are suffering from chronic knee pain, this seated exercise will help in strengthening your quadriceps. It also helps in warding off the extra pressure from the knees.
3. Side Leg Raises
Side leg raises target the glutes and hip abductor muscles. By strengthening these muscles, this exercise helps in stabilizing the hips and knees, reducing the risk of knee pain and injury. It also enhances the balance and coordination required for daily movements and athletic activities.
- Lie down on one side, keeping your legs stacked upon each other. Support your head with one hand and put your other hand in front of you.
- Now raise your top leg off the floor as high as you can.
- Pause and then slowly lower your leg.
- While you raise your leg, you will feel the stretch on the side of your butt.
- Start slowly with two sets of eight to ten repetitions of each leg.
This exercise strengthens your glutes and hip abductor muscles. Strengthening these muscles will help in preventing and reducing pain in your knees and hips.
4. Straight Leg Raises
Straight leg raises are particularly beneficial for strengthening the hip flexors and quadriceps. This exercise helps in maintaining knee alignment and stability, which is crucial for preventing knee pain and improving overall leg function. It is especially useful for those with limited mobility or recovering from knee injuries.
- Lie down on your yoga mat to provide you with cushioning.
- Bend your one leg and keep your other leg straight.
- Keeping your abdominal muscles engaged slowly lift your straight leg until it comes in a streamline of your bent knee.
- Hold it there for five seconds and then slowly lower it.
- Repeat it with the other leg. Do at least one to two sets of this exercise of ten repetitions each.
Straight leg raises are an excellent physio exercise for knees. It strengthens your hip flexors and quadriceps muscles.
5. Hamstring Curl
Hamstring curls focus on strengthening the hamstrings and glutes. Strong hamstrings help balance the muscles around the knee, reducing stress on the knee joint. This exercise also enhances the flexibility and strength of the muscles that support knee movement, making it easier to perform daily activities without pain.
- Stand tall with your feet hip-width apart. It is necessary to take support of a wall or chair.
- Lift your one foot and bend your knees behind your body, lifting your heels off the floor keeping your thigh aligned and butt pointed forward.
- Hold your leg for five seconds and gently lower it.
- Practice two sets of 10 repetitions from each leg.
- Standing hamstring curls stretch and strengthen your glutes and hamstrings.
6. Wall Squat
Wall squats are great for strengthening the glutes and quadriceps. By building up these muscles, wall squats help take the pressure off the knees, reducing pain and improving overall knee stability. This exercise also enhances lower body strength, making it easier to perform movements like standing up and sitting down.
- Stand, keeping your back, hips, shoulder, and head against a wall.
- Now bring your both feet away from the wall, making sure that your back and shoulder are still intact with the wall.
- Now slowly lower your body against the wall until your body comes a little above a normal sitting posture.
- Pause for five seconds and then rise up.
It strengthens your gluteal and quadriceps.
Stretching Exercises
Stretching exercises are highly effective in improving the range of motion and flexibility of your knee. It is important to practice these stretches before and after completing your exercise. So stretching exercises for knee are as follows:
1. Quadriceps Stretch
The quadriceps stretch improves flexibility in the front thigh muscles and hip flexors. By increasing the range of motion in these areas, this stretch helps reduce knee pain and prevents stiffness. It also prepares the muscles for physical activity, reducing the risk of injury.
According to research, If you are struggling with knee pain due to your weight, exercise will help you lose those extra pounds.
- Stand tall against a wall or chair, keeping your feet hip-width apart.
- Bend your one knee behind your leg and raise it towards your butt.
- Grab your ankle and pull it towards your hips as per your comfort.
- Hold it for 30 to 60 seconds and then repeat it with another leg.
Quadriceps stretch focuses on stretching your quad muscles, which are your front thigh muscles. Practicing this stretch increases flexibility in your quadriceps and hip flexors.
2. Heel and Calf Stretch
The heel and calf stretch targets the muscles of the lower leg, improving their flexibility and reducing tension. This stretch is beneficial for relieving tightness and pain in the calves, which can indirectly reduce stress on the knees. It also enhances overall leg mobility and function.
- Stand in front of a wall and place your hand on it.
- Now bring one leg in front of another. Your toes should be pointed forward and your heels flat on the floor. Keep a slight bend in your front knee.
- Lean forward and you will feel a stretch in your back leg. Pause for 30 seconds and then repeat.
- Switch and repeat it with another leg.
This stretch is great for stretching your calf and back muscles of the lower leg.
Worst Exercise for Aching Knees
One should avoid the below-mentioned exercises if they have chronic knee pain.
- Deep squats
- Lunges
- Full arc knee extension
- Hurdler’s stretches
Tips one should follow during Workouts
- Warm-up before exercise: It loosens your tight muscles and improves blood circulation.
- Wear correct shoes: Wearing good shoes will support your workout and lessen the burden on your knee. Change your workout shoes after six months or one year.
- Cross-train: Make sure to change your exercise routine regularly to work on varied muscles. It will prevent injuries.
Final words
Knee pain has become a common ailment. If your joint pain is due to a medical condition, it is better to consult with your doctor before starting any routine. Performing the above-mentioned exercise will help in strengthening your knee muscles and alleviate knee pain.
References
https://www.jospt.org/doi/10.2519/jospt.2018.7365
Mr. Sunil Navale is a distinguished figure in the world of fitness, fueled by an unwavering passion for well-being. He is trained at the FISAF Singapore, a globally renowned organisation in the fitness industry Read More
