The knee is the largest joint in the body. People use it a lot every day for walking, running, climbing and jumping. As a result, it causes a lot of damage and pain. In these cases, the doctor recommends exercises to help strengthen the knee muscles.

People of all ages can experience knee pain. Patellofemoral pain syndrome, or runner’s knee, is the most common orthopedic condition in sports medicine, according to Trusted Source. Knee pain is a common problem for athletes, but it can also be a problem for people with arthritis.

While it may be tempting to avoid exercise for knee pain, it’s not always the right solution. Certain types of exercise can help reduce knee pain and prevent future pain and injury by providing extra support to your knee.

Benefits of knee strengthening exercises
The Arthritis Foundation considers exercise to be the most effective non-surgical treatment for osteoarthritis, while the American Academy of Orthopedic Surgeons notes that strong, flexible muscles can keep the knee joint healthy and prevent injury.

Knee strengthening exercises do not directly affect the knee joint, but they do strengthen the surrounding muscles. Strong leg muscles help support the knee joint. This support reduces stress and strain on these joints, reducing pain and helping a person to be more active.

The following exercises will help strengthen the knee muscles. If a person experiences pain during these exercises, stop the exercise and consult a doctor. Anyone with severe knee pain should consult a doctor before exercising.

It is best to warm up with light exercises before performing knee strengthening exercises. Examples of gentle exercise include walking, bicycling, and using the elliptical machine, all of which are less stressful on the knees. This activity increases blood flow to the muscles and allows them to be more flexible.

  1. Leg lift
    Muscles involved: Quadriceps (front of thigh) and abdominal (stomach) muscles.

Lie on the floor with your back flat. Use yoga mats, folded blankets, and exercise mats for comfort on hard floors.
Keeping the left leg straight, bend the right leg slightly at the knee and bring the foot close to the body.
Visualize your belly button pulling down to the floor and pull your abs in. Doing this will help lower your lower back to the floor and provide additional support during the exercise. Place your hands under your lower back to make sure there is no gap between the small of your back and the floor. If there is room in the arms, gently push the lower back into the upper arms.
Slowly raise your left leg without bending your knees. Point your toes toward the ceiling and stop when your feet are 12 inches off the floor. It should not be higher than the knee of the right leg.
Hold the left leg up for 5 seconds.
Slowly lower your feet to the floor. Do not lower too quickly or lower.
Repeat twice more with one leg.
Switch sides and repeat.
What not to do
Do not allow the back to arch during the exercise.
Do not bend, jump, or lift the leg above the knee on a bent leg.
People with osteoporosis or back fractures should not do this exercise.

  1. Rotate the hamstrings vertically
    Muscles involved: hamstrings (back of thigh) and glutes.

Stand straight with your knees 1-2 inches apart. Hold on to a stable chair, table top, or other object for balance.
Slowly bend behind your knees, keeping your thighs straight and your heels off the floor. Continue to lift your heels in a smooth motion until your knees reach a 90-degree angle. Keep the straight leg slightly bent so as not to lock it.
Hold the bent leg for 5 seconds, then slowly lower it to the floor.
Repeat twice more with one leg.
Switch sides and repeat.
What not to do
Point your toes at the raised leg and do not bend the leg. Allow the feet to remain in a neutral, flat position.

  1. Hamstring curls on a weight bench
    Muscles involved: Hamstrings and glutes.

This exercise is a variation of the vertical hamstring curl. If one has access to a weight bench designed for this exercise, one can try this variation. Depending on how much weight the person is using, this can be more difficult than the vertical hamstring curl.

Lie on a bench with your knees close together. Hold the handle for stability.
Tighten your legs under the weight. The weight should be above the heels.
Slowly bend both knees and use the power of your legs to lift your weight. Continue lifting the weight in a smooth motion until the knees are bent at a 90-degree angle.
Hold the weight for 5 seconds, then slowly lower.
Perform up to 15 repetitions (repetitions).
What not to do
During the first attempthis exercise, do not use a heavy weight. Beginners should use the lowest weight and work their way up to heavier weights as they build strength.

Leave a Comment

Your email address will not be published. Required fields are marked *