10 Exercises to Help Strengthen Your Knees

Nothing understands how much the knees affect our lives until they stop working properly. Suddenly, the simple movement of standing up, sitting down, walking, and even changing sitting positions becomes a chore. There are many reasons for knee pain, such as a recent injury or arthritis, and it’s never fun

Although it’s tempting to just lie on the couch with an ice pack, too much rest can actually worsen the joint pain. It can lead to weakened muscles, which are no help to healing from injuries or alleviating arthritis pain. Fortunately, there are cardio exercises that are safe and can strengthen the knees and improve their flexibility, such as walking, swimming, water aerobics, ellipticals, and tai chi. [1]

10 Knee-Strengthening Exercises

Remember that you should always consult your doctor, orthopedist, or physical therapist before beginning any exercise regimen. Also, listen to your body. Start slowly and with the easiest variation. If you feel pain during any of these exercises, stop immediately.

Before you start on the following exercises, warm up first by walking, doing dynamic stretches, and mobility exercises for five minutes. Keep in mind that these exercises are focused on strengthening and stretching not only the knee area but also the body parts all around the knee, like the hips and ankles. The body is connected, and tightness or weakness in one spot affects the areas around it.

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1.Calf Stretch

Stand in front of a wall and place both hands on it. Place both hands against a wall as you step one foot a few feet in front of the other. Bend the front knee, keeping it aligned with the ankle and straighten the back leg. You should feel the stretch in the calf of the back leg. Hold the stretch statically for about 30–60 seconds and do one to two sets. [2]

2. Quadriceps Stretch

Stand and bend your left knee until the left foot reaches toward your left glute. Grab your left foot with your left hand, and hold onto the wall with the right if needed. Hold for 30–45 seconds for one to two sets.

3. Reclined Piriformis Stretch

Lie on your back on a mat or bed and place your right foot flat on the floor, knee bent. Raise your left leg and bend the knee at 90 degrees. Take your left foot and bring it to your right thigh. If you don’t feel a stretch in the hip, slowly lift the right foot off the floor. Hold for 30–45 seconds for one to two sets.

4. Reclined Hamstring Stretch 

Start on your back with both legs on the floor. Lift your right leg up as high as you can without bending your knee or lifting your other leg. Hold on to either the back of your thigh or your calf and continue to pull your leg toward your torso (alternatively, hold onto a strap that is placed over the right foot) for 30–45 seconds for one to two sets on either side.

5. Calf Raise

Start standing flat on your feet, holding a wall for support if desired. If you’re on a step, let your heels hang off the edge. Lift your heels so that you’re balancing on your toes, and then slowly lower back down and repeat without the heel touching the floor. Perform 12–20 reps (or 6–10 on each side) at a slow pace for one to three sets. [3]

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6. Supine Bridge Kicks

Lie on your back with your arms by your side and your knees bent. Lift the hips toward the ceiling, bringing your back off the floor, so that your weight is supported in your shoulder blades, arms, and feet. Hold for about 30–60 seconds for one to three sets.

7. Side-Lying Leg Raise

Lie on your side with your hand in front of you for support and your knees straight. Bring your feet forward slightly if you need more stability. Lift the top leg several inches from the other leg for one breath, hold at the top for two breaths, and then slowly lower it for two breaths. Perform 12–20 reps on each side at this tempo for one to three sets.

8. Clams

Lie on your side with your knees bent and slightly in front of you. Keep your feet together, and use your outer-thigh muscles to separate your knees several inches. Use the same one-two-two count as with the previous exercise. Perform 12–20 reps on each side for one to three sets.

9. Straight-Leg Raises

Lie on your back with your legs straight and your arms by your side. Use your quads and hip flexors to raise one leg up to 90 degrees, pressing into your arms for stability. Hold a moment before lowering down slowly, focusing on using your hamstrings and glutes to lower the leg rather than dropping it down. Perform 6–10 reps on each side at a slow tempo for one to three sets. [4]

10. Resistance Band Walking

Stand up with your knees slightly bent. Place a resistance band under your feet, holding one handle in each hand. Take a step to the right with your right foot and follow with the left. Continue walking sideways for 10 steps then walk back to the left for 10 steps. Repeat for one to three sets.

Other ways to alleviate knee pain:

1. “RICE” – Rest, ice, compression, and elevation are beneficial for an arthritic flare-up or minor injury. Rest, apply ice to the knee, wear a compressive bandage, and elevate the leg.
2. Acupuncture – This is a kind of traditional Chinese medicine that involves inserting thin needles into certain pressure points in the body. It is used to relieve pain and can help knee pain as well.
3. Wear good shoes – Choose shoes that support your foot properly, and cushioned insoles may help as well. For knee osteoarthritis, talk to your doctor or physical therapist about getting specialized insoles.
4. Avoid high-impact exercises that can further injure the knees, like running, jumping, lunges, and squats.
5. Apply heat – Ice can reduce swelling in a knee injury for about 72 hours after the incident, but after that, try heat to alleviate the pain, using a warm bath, heating pad, or warm towel for 15 to 20 minutes, about three times a day.
6. See an expert – Whether the pain is new or an existing condition that feels worse, visit your medical practitioner to find out what the issue is and to prevent more damage. [1]

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