Do your knees ache after a long walk? Do you hear crackling sounds when you bend them? Or maybe waking up with stiff, sore knees has become a daily struggle? If so, you’re probably looking for ways to relieve discomfort and keep your knees strong and flexible.
In this blog, I will discuss 13 effective stretches and exercises that will relieve 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.
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:
1. Patella (Kneecap)
Your kneecap is that small, round bone at the front of your knee. It’s like a built-in shield, protecting the joint while also giving your thigh muscles extra strength to help you move.
2. Articular Cartilage
Inside your knee, there’s a layer of smooth, soft tissue that covers the ends of your bones. This helps your knee move easily without friction and absorbs shock when you walk, run, or jump. Without it, your bones would rub together.
3. Lateral Meniscus
On the outer side of your knee, there’s a piece of cartilage shaped like a “C” that acts like a cushion. It spreads out the weight and helps absorb pressure, so no single part of your knee takes too much impact.
4. Medial Meniscus
Same as the lateral meniscus, but on the inner side of your knee. These two work as a team to keep your knee balanced and supported.
5. Lateral Collateral Ligament (LCL)
Ligaments are like strong ropes that hold bones together. The LCL is on the outer side of your knee and keeps it stable and stops it from moving too much from side to side.
6. Medial Collateral Ligament (MCL)
The MCL does the same thing as the LCL but on the inner side of your knee. It keeps your knee from bending the wrong way, especially when you take a hit or make a sudden movement.
Thus, all these components efficiently work together and help you perform normal movements and functions such as walking, jumping, running, and much more.
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 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.
“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, fix your direction towards them.
Now, extend your legs until they are straight, and then lower the weight down.
4. Wall sits
Wall sits are a simple exercise that you can perform inside your home. They will help you strengthen your quadriceps and knee.
To perform this exercise, stand with your back against a wall. Now, bend your lower body until your 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, your physical therapist might suggest you perform the same exercise at 45 degrees.
5. Heel slides
Heel slides help increase the knee’s range of motion and flexibility. You need to lie on your back to do this exercise.
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 designed to strengthen the back of your thighs. You should not have any weight to do this exercise.
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. If this is your first time, 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.
To do this exercise, get a stable platform or a step. On the second step, step onto it with one foot, bring the other foot up, and then step back down again.
Repeat the steps on each side. However, if you have had any injuries in the past, it is better to consult a physical therapist. They might suggest further rehabilitation or 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 help stabilize your knee. To do this exercise, you need to lie on your back and then gradually lift one leg off the ground, making sure you keep it straight.
Your lower back should not touch the ground, and you should repeat all the steps on the other leg. A physical therapist can help you maintain the correct position while doing this exercise, which is important to target the specific muscles.
11. Leg press machine
If you go to the gym, a leg press machine can help you strengthen your knees, which can be beneficial.
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 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 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. A physical therapist might instruct you to start through a smaller range to ease this exercise.
Benefits of Doing Stretches for Knees
Stretching your knees every day can make a big difference in how you feel. If you’ve ever felt stiff after sitting too long or noticed your knees getting achy after a walk, it’s probably because the muscles around them are tight.
A few simple stretches can loosen things up, improve blood flow, and help your knees move more easily.
Whether you’re super active or just want to avoid that stiff, uncomfortable feeling, stretching is an easy way to keep your knees happy.
It also helps prevent injuries. When the muscles around your knees are strong and flexible, they take some of the pressure off your joints. This is really important if you do a lot of walking, running, or bending.
Even if you’ve had knee pain before, maybe from an old injury or arthritis, stretching can help by keeping your muscles relaxed and reducing strain.
Just a few minutes a day can make your knees feel so much better!
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.
Keep Your Knees Safe And Strong For Long!
To keep your knees healthy, it’s important to do more than just exercise to strengthen them.
- Your knees love movement! Staying active helps keep them flexible, strengthens supporting muscles, and prevents stiffness. Low-impact exercises like walking, swimming, or yoga work best.
- Maintain a healthy weight. Extra weight puts more pressure on your knees, leading to faster wear and tear. Even small weight loss can reduce pain and improve mobility.
- Avoid high-impact activities that strain your joints. If you lift heavy objects, use your legs (not your back) and hold items close to your body.
- If you hurt your knee, follow the RICE method (Rest, Ice, Compression, Elevation) to reduce swelling and speed up healing. See a doctor if the pain persists.
- Don’t ignore knee pain! It could be a sign of strain or an underlying issue. Find pain relief methods that work for you, like heat therapy or braces.
- Eat joint-friendly foods. A balanced diet rich in fruits, veggies, fish, and nuts helps reduce inflammation and keeps joints strong. Cut down on processed foods and excess sugar.
- Healthy joints need strong bones! Get enough calcium and vitamin D from food or supplements, and limit soda, alcohol, and excessive caffeine.
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.
