Are you experiencing knee swelling, sprains, crackling sounds, or general discomfort? Does waking up with stinging knee pain or feeling sore after a walk make your day difficult? If so, you’re probably wondering how to stretch and strengthen your knees to get relief.
So, in this blog, I will be discussing about 13 effective stretches and exercises that will relieve your knee pain and increase knee strength. Whether you’re recovering from an injury or simply looking to improve your knee health, this blog is for you.
So, let’s get started and learn how to strengthen your knees and reduce knee pain together.
Understanding the Anatomy of a Knee and its Function
A knee joint is a complex structure that is composed of bones, ligaments, tendons, and cartilage. The joint provides flexibility and extension while maintaining support and stability.
But before moving ahead let us look at the key components of a knee. They are as follows:
- Femur – Thigh bone
- Tibia – Shinbone
- Patella – Kneecap
- Ligaments
- Menisci which are the shock absorbers
Thus, all these components efficiently work together and help you to perform normal movements and for functions such as walking, and jumping, running and much more.
When Should You Consult a Medical Professional?
Not, all knee exercises are suitable for everyone. Knee exercises should be tailored uniquely for each person based on their age and fitness level.
Incorrect exercises or dysfunction can put unnecessary strain on the knees and as a result it will increase the injury risk
Before starting the exercise it is important to get the right advice on choosing the correct exercises for your knee.
A trained health practitioner such as a physical therapist can help you over here and guide you with exercise which ensures knee safety and overall well-being.
Physical therapists can also change the exercise if you feel any pain or discomfort while doing or post exercises.
13 Best Knee Strengthening Stretches and Exercises
Now, let us look at the 13 best exercises that will help you reduce knee pain and help you to build and maintain strong knees. Here’s the list:
1. Bridges
Bridges is the first exercise on our list. It helps in strengthening the glutes and hamstrings. To perform this exercise you need to first lie on your back.
Your knees should be bent and your feet flat on the floor. Now, gently lift your hips off the ground, it must create a straight line from your shoulders to your knees.
Make sure you are in the correct posture to avoid injury, especially to your lower back.
2. Clamshells
The second exercise in our list is clamshells. Clamshells help you in strengthening the hip abductor muscles which play a crucial role in maintaining knee stability.
To perform this exercise you should first lie on your side and bend your legs to a 90-degree angle.
Now keep your feet together and then gently open your knees like a clamshell. Close them and then repeat all the steps.
While performing the clamshell technique is very important so it is important to perform all steps correctly.
Tip: You can use a resistance band for doing clamshell exercises.
3. Seated leg extensions
If you own a leg extension machine then seated leg extensions is a great exercise that will strengthen your quadriceps.
To perform this exercise you must first sit comfortably on the machine. Now, gradually adjust the weight in the direction. If you are doing this exercise under a physical therapist’s guidance then fix your direction towards them.
Now, extend your legs until they are straight and then lower the weight down.
4. Wall sits
Wall sits is a simple exercise that you can perform inside your home. This exercise will help you strengthen your quadriceps of knee.
For performing this exercise you need to stand with your back against a wall. Now, bend your lower body until the knees are bent to a 90-degree angle.
Hold, this position for 30 seconds and complete this set. If you are doing this for the first time or feel any pain or discomfort then your physical therapist might suggest you perform the same exercise at 45 degrees.
5. Heel slides
Heel slides help you increase the knee’s range of motion and flexibility. To do this exercise you need to lie on your back.
In the second step, you must slide one heel along the ground, then gradually extend your knees as much as possible.
Lastly, slide back to the starting position and repeat all the steps on the other side too.
6. Hamstring curls
Hamstring curls are specially done to strengthen the back of your thighs. For doing this exercise you should not have any weight.
Now, use a hamstring curl machine or resistance band. In the next step gradually bend your knees and curl your heels towards your glutes.
Then, slowly release back towards the starting position. And, if you are doing it for the first time then a physical therapist will advise you to perform this exercise with some weight for the best effect.
7. Squats
Squats are basic exercises that you can perform at any place and time at home. This exercise engages the quadriceps, hamstrings and glutes.
To perform this exercise, you should first, stand with your feet shoulder-width apart. Now, gradually lower your body by bending your knees and then rise back
8. Step-ups
Steps-ups are an advanced-level exercise that will strengthen the quadriceps and improve the balance and body posture.
For doing this exercise get a stable platform or a step. In the second step, step onto it with one foot and then bring the other foot up, then again step back down.
Repeat the steps on each side. But note if you had any injury in the past then it is better to consult a physical therapist and they might suggest you in the further rehabilitation stage or for higher fitness levels.
9. Hip abduction
Hip abduction exercises are done to develop strong hips and enhance knee stability. For doing this exercise, gently lie on your side with straight legs. In the second step slowly lift the top leg upward and keep it straight.
Now, hold it for a couple of seconds at the top and then lower it back in a comfortable position.
The technique is the key to activating the right muscles. Initially, the physical therapist can guide you and correct you if you are doing wrong or the position is incorrect.
10. Straight leg raises
Straight leg raises are specially done for thigh muscles which helps in stabilizing your knee. For doing this exercise you need to lie on your back and then gradually lift one leg off the ground, and make sure you keep it straight.
Your lower back should not touch the ground and repeat all the steps on the other leg. A physical therapist can help you maintain the correct position while doing this exercise which is crucial to target the specific muscles.
11. Leg press machine
If you go to the gym then a leg press machine can help you in strengthening your knees and it can be beneficial for you.
For performing this exercise, start adjusting the machine in the direction of the physical therapist and then push the weight away by gradually extending your knees.
Then slowly, get the weight back down. But, remember, patience is the key to success, the progress might be slow but with consistent effort and positivity you will get results over time.
12. Calf raises
As, the name suggests calm raises primarily focus on strengthening your calf muscles, which plays a key role in stabilizing the knee joint.
To do this exercise, you must first, stand with your feet hip-width apart. Now gradually, raise your heels off the ground, and then lift your body onto your toes. Lastly, lower down and get your heels back down and then gradually repeat all the steps.
13. Lunges
Lunges especially target the quadriceps, hamstrings and glutes. To do this exercise you need to first, take a step forward with one leg and then lower your body until both knees are bent to 90-degree angles.
Now, push yourself back to the starting position and then switch legs. To ease this exercise a physical therapist might instruct you to start through a smaller range.
Benefits of Doing Stretches for Knees
Exercises for your knees are beneficial to your overall health. First and foremost, it strengthens your knees, which is extremely beneficial for activities such as walking, running, and sports without injuring yourself.
These exercises also help to make your knees more flexible, allowing you to move freely and exercise without any challenges.
Furthermore, performing knee exercises regularly keeps your knees healthy by making them more stable and less prone to injury.
Whether you’re recovering from an injury, suffering from knee pain, or simply want to keep your knees in good shape, doing knee exercises is a great way to improve your ability to move and feel.
Keep Your Knees Safe And Strong For Long!
To keep your knees healthy, it’s important to do more than just exercise to make them stronger. Start slowly and continue to exercise regularly to keep your knees strong. To avoid knee injuries, always use proper exercise techniques.
Try a variety of exercises to strengthen different parts of your knees. And if your knees start paining then take a break and relax your body.
Strengthening exercises are important for knee health, however, it is important to take precautions to prevent injuries.
Thus, overuse and incorrect training can strain you, so it is important to start slowly, and gently and make maintain consistency with any exercises.
Importance of Healthy Knees: Avoiding Common Knee Problems
Knee pain can disrupt daily life for people of all ages. Fortunately, there are methods for relieving pain and strengthening the knees.
We’ve compiled a comprehensive list of 13 stretches for knees that will help you reduce knee pain which will increase knee strength and flexibility.
These exercises are primarily designed to stretch and relax the knees and they will also strengthen the muscles that surround them.
From bridges and clamshells to seated leg extensions and wall sits, each exercise targets specific muscle groups that are essential for knee stability and function.
Furthermore, hip abduction exercises, straight leg raises, and calf raises will improve knee health and stability.
Caution While Doing Knee Stretches
However, being cautious is required to avoid exacerbating knee issues. Not all exercises work for everyone, and it is critical to customise workouts to specific needs based on age and fitness level.
You should consult a medical professional, such as a physical therapist, to ensure that the exercises you choose are appropriate and safe.
Physical therapists can provide personalised guidance, make recommendations, and track progress to avoid injury and maximise results.
Furthermore, paying attention to proper technique and form during exercises is critical to avoiding unnecessary knee strain.
Wrapping Up
Knee pain can affect people of any age, but there are ways to alleviate and strengthen your knees. In this blog, I have compiled a list of 13 exercises that can help relieve knee pain while increasing strength and flexibility.
These exercises are intended to stretch and relax your knees while strengthening the muscles surrounding them. They include bridges, clamshells, leg extensions, wall sits, hip abduction exercises, straight leg raises, and calf raises.
However, be cautious and adapt the workouts depending on your age and fitness level. Consult a physical therapist to ensure that the exercises are safe and effective for you.
Always, focus on maintaining proper technique and listening to your body. If you experience knee pain while or after exercising, take a break and change your routine.
Start slowly, gradually, and consistent exercise can help you avoid strain and ensure good knee health and seamless functioning. For more information on knee and joint health, stay tuned to Supportive Joints.
