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How Do I Strengthen My Knees

Exercises For Knee Arthritis

How to Strengthen your Knees !

If you have knee arthritis, you might be worried that exercises will make the condition worse. After all, knee arthritis usually is caused by wear and tear on the joints. Doesnt that mean more wear and tear from exercise will make the condition worse? The answer is, it depends on the exercise. Many knee exercises for arthritis can actually help decrease symptoms and improve joint health by reducing inflammation and stabilizing the joint.

Exercise : Wall Squats

Stand with your head, back and hips against a wall, your feet about hip-width apart. Slowly bend your knees, and glide down the wall until just before you reach a sitting position. Hold the position for five to ten seconds and then slowly come up. Repeat 5-10 times as needed.

You should keep your abdominal muscles engaged and not allow your pelvis to slide down lower than your knees. Avoid bringing the knees forward over the toes.

This quadriceps exercise will strengthen your knee joint and build stamina along the entire leg.

Exercises To Strengthen Knees

Strengthening the muscles that support your knee keeps knees healthy, reduces stress on the knee joint and helps to prevent injury. Strong quadriceps muscles in the front of the thigh and hamstring muscles in the back of the thigh enable the knee joint to bend, straighten and absorb shock. Strengthening exercises strengthen the muscles to help support the knee. Before strengthening exercises, warm up with 5 to 10 minutes of low impact activity like walking or cycling.

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Shock Doctor Hinged Knee Brace

For maximum knee support , look to the Shock Doctor knee brace. This hinged knee brace also uses compression to help stabilize and protect your knee.

If you are recovering from an injury, this may be the brace for you. This brace comes in sizes from SM to 3XL and is made of spandex and aluminum hinges.

This brace is made specifically for healing and protecting unstable knees and kneecaps and for supporting sprains and injuries.

The hinges on either side of the brace help provide support while allowing for range of movement. This brace has adjustable straps but also has a slip-on design.

This brace supports joint alignment and soft tissue. It also helps boost heat retention to improve blood flow and help heal muscles and tendons.

When Will My Knee Feel Better

Knee Pain Exercises

The recovery time depends on your injury. Also, some people naturally heal faster than others.

While you get better, ask your doctor if you can do an activity that won’t aggravate your knee pain. For instance, runners could try swimming or other types of lower-impact cardio.

Whatever you do, don’t rush things. Donât try to return to your regular level of physical activity until you notice these signs:

  • You feel no pain in your knee when you bend or straighten it.
  • You feel no pain in your knee when you walk, jog, sprint, or jump.
  • Your injured knee feels as strong as the other knee.

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Best Exercises For Stronger Knees

For stronger knees now and in the future, consider these exercises (recommended by orthopedic surgeon Dr. Geoffrey Van Thiel.

Football season is here, and that means soon, the sports news will be full of stories of athletes with blown knees. Its true, football puts a lot of stress and strain on the knees, mostly from running and pivoting. But you dont need to be a pro athlete to have pain and stiffness in your knees. In fact, even sedentary people can wind up with knee pain. Like a lot of joint pain, sometimes all it takes is getting older to trigger discomfort when you bend or straighten your knees.

Best Exercises To Strengthen Knees

The following exercises will focus on strengthening these knee-supporting muscles so you can take pressure off your knee joints and make sure theyre aligning properly.

Try to perform these exercises every other day for the best results.

1. Straight Leg Raises

Straight leg raises help you work the front of your quadriceps, without having to bend your knees. They are especially great for when any type of bending or load on your knees is bothering you.

The reason you want to strengthen the quadriceps muscle is because it helps absorb shock before it reaches the knee joint. This will lessen the strain on your knees and help reduce pain and friction.

  • Begin lying flat on your back, one leg bent with the other extended straight in front of you, along the floor.
  • Flex your foot and pull your toes toward you, keeping your knee straight.
  • Lift your foot roughly six inches off the floor, hold for 3-5 seconds, then lower.
  • Repeat for 10 to 20 reps.
  • Progression: Once your knees feel stronger, you can try adding weight in the form of a shoe or ankle weight.

    2. Glute Bridges

    The glute bridge is an amazing exercise that works the entire lower half of the body, including the core. Strengthening the glutes, hamstrings, quads, and core all help to relieve pressure off the knee joints, and improve knee stabilization during your workouts.

  • Begin lying on the floor with your legs bent and feet in line with your hips.
  • Lower to just above the floor and repeat for 10 to 15 reps.
  • 3. Knee Marches

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    To Get Better Results

    If you have healthy knees, aim for 2-3 sets of 8-12 reps of each exercise. If you havent worked out in a while, start with one set and build up from there.

    If you have osteoarthritis, try to do these exercises 3-5 times per week for 8-12 weeks. Studies suggest this can help you manage the knee pain and improve your knee function.

    Also:

    • Stop doing these exercises if theyre painful or you feel a sharp pain in your knees.
    • Dont push through the pain or you risk getting injured.
    • Mild swelling is common, mostly if you havent exercised in a while. Too much swelling is a sign that you might be doing too much or theres an injury.
    • Reduce the number of sets or repetitions if you have too much muscle soreness afterward.
    • Combine these exercises with good sleep and nutrition habits for best results.

    If you arent sure whether you can do these exercises or not, consult with a physical therapist first.

    Do Endurance Sports Help Too

    How To Strengthen your Knees

    Most studies looked at training programs to strengthen muscles. But theres also some that endurance exercises such as brisk walking can help. The same is true of tai chi. Endurance sports like cycling also strengthen muscles to some degree.

    To improve endurance, its best to choose low-impact sports with smooth motion sequences that move the joints but don’t stress them like walking, cycling, swimming, and aqua aerobics. Sports where the joints have to absorb a lot of weight and impact, like jogging, tennis, or soccer, are usually not recommended.

    You can also combine different types of exercise. Its then probably best to do the different exercises on different days: for example, do strength and mobility exercises two days a week, and walk or cycle for 30 minutes on two other days of the week.

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    Healing Exercises For Knee Pain

    The knee, made up of bones, tendons, cartilage, and ligaments, is the largest joint in the body. It can also be the source of a lot of discomfort.

    A lot of people wonder if its a good idea to exercise if they have knee pain. They think it might put unnecessary stress on their knees. The truth is, not exercising could lead to more pain and weaker knees.

    These exercises for knee pain will put you on the path to recovery! So give a few of them a try!

    Living with chronic knee pain is difficult. If youve done the exercises and are thinking about the next steps you want to take on your journey to recovery, consider consulting a professional.

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    Exercise : Leg Extension

    The first exercise I recommend is the leg extension. It a simple exercise that focuses on building strength in the quadriceps.

    Its performed sitting down, either in a leg extension machine or in a high enough chair with bodyweight. You can also use ankle weights to add resistance at home.

    The exercise is great for strengthening the quads alone in an isolated manner if you have trouble performing squats for example.

    Its important to realize that the leg extension is great for building initial strength, but should not be done as the only exercise to strengthen the knee joint.

    Two sets on a weight you can perform comfortably for 15 to 20 reps is a good start. Focus on a full range of motion and controlled steady movement.

    /75 Exercises You Must Perform To Strengthen Your Knees

    Exercises I

    Whether you are a kid or a grown-up, having strong knees are important at every stage of life. Our knees carry our entire body weight while standing, running and performing other activities. A weak knee increases the risk of fall and injury. Strengthening the muscles surrounding the knees will support your knees and reduce stress on the joints. It will also help the joints to absorb shock and restore range of motion. Working on your knee muscles isn’t a tedious task. You just have to perform a few simple exercises to make your joints and muscles around it stronger.

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    How Often Should You Do Knee

    You dont need to slot in knee-strengthening exercises every day in order to see results. In fact, Bochnewetch suggests doing knee-strengthening exercises just two times per week. Pencil them in alongside your usual leg workouts, or as a separate standalone routine, she says.

    As a general rule of thumb, do each exercise for 8 to 12 reps and 2 to 3 sets. If youre using weights, choose a weight that will allow you to perform reps at an intensity that feels between a 6 and 8 on difficulty scale of 1 to 10 , Bochnewetch advises.

    Go Short And Frequent

    Still, theres a limit to how quickly the joint can adapt to unfamiliar stresses. Jean-François Esculier, head of research for The Running Clinic and Ms. Kahns co-author, suggested that knee pain that persists for more than an hour after exercise, or that shows up the morning after a workout, is a sign that the joint was overloaded. That doesnt mean you need to stop exercising, he said, but that you should adjust what youre doing.

    Consider shorter and more frequent workouts. According to Keith Baar, a physiologist at the University of California, Davis, who studies the molecular properties of cartilage and other connective tissues, the cells in cartilage respond positively to exercise for about 10 minutes. After that, youre just accumulating more stress and damage in the tissue with no further adaptive benefits. So, if a weekly two-hour tennis marathon leaves you with aching knees, you might try swapping it out for one-hour sessions twice a week.

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    What Can I Drink For Knee Pain

    7 Beverages to Ease Arthritis Pain Tea. Tea is one of the best beverages for arthritis patients due to its many health benefits. Milk. Contrary to popular belief, you do not have to go dairy-free if diagnosed with arthritis. Coffee. Fresh juices. Smoothies. Red wine. Water. When to seek a doctors advice.

    Sitting Down And Standing Up

    How To Strengthen Your Knees

    Why it works: This exercise can be done anywhere, where you have a bench or chair. This exercise is one I love because its something we do every day from sitting up from a work desk or even a couch, this exercise works a combination of muscle groups like your quadriceps, hamstrings, and glutes when youre sitting down, and even your core comes in to play to stabilize your body.

    How to do it: Using a bench or chair, slowly come down to sitting position with your arms to your side and raising up as you sit for stability. Then, slowly stand up, squeezing your glutes when you reach the top. While coming down, its very important to focus on sitting downslowly because it allows you to focus more on the muscles being worked. You can also increase your risk of injury by speeding to the bottom of the movement. Modify the movement by finding a slightly higher bench or chair so that you don’t have to go down as low. Perform 3 sets of 15 reps of this exercise.

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    Who Can Help Me Find The Right Exercises Or Exercise Classes

    A physical therapist or doctor if possible in a practice experienced in osteoarthritis can help you choose the right exercises and classes. With professional help, you can find exercises that suit your mobility and strength.

    Support groups are good places to turn to too. They often organize special training groups for people with osteoarthritis, including functional fitness training: exercises or aqua aerobics that are done under the instruction of a physical therapist. The advantage: German statutory health insurers will pay for 12 months of group functional fitness training held twice a week, and under certain conditions it may pay for up to 24 months. Doctors can prescribe functional fitness training using a special form to ensure that it doesnt negatively affect their budget. The same applies to rehabilitation exercises for improving endurance, strength, coordination and mobility. These rehabilitation exercises are offered for groups and usually include 50 classes spaced out over an 18-month period.

    Do Knee Braces Help When Hiking

    A hiking knee brace can provide additional support and stability for your knees when hiking over rugged terrain.

    If youre someone who experiences knee pain when hiking, then a brace could be just what you need.

    Knee pain is typically experienced during or after downhill hikes. This is because hiking downhill puts a lot of pressure directly on your kneecap.

    A hiking knee brace helps support your knee and kneecap by adding stability and support where you need it most.

    There are different kinds of knee braces. If you plan to use one for hiking, be sure to find a brace that is specifically for this outdoor activity.

    Some knee braces for hiking provide support in the form of compression, while others provide total support in the form of a hinged stabilizing brace.

    The type of brace thats best for you depends on your specific needs. If you just want a little support, a compression brace might be just fine.

    However, if you experience more pain or are recovering from an injury, you may want to consider a beefier brace to provide extra support to your knees.

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    What Not To Do:

    • Do not lock the knees during this exercise. The knees should remain slightly bent.
    • Do not allow any part of the stepping foot to hang off the stool or platform.
    • People who have issues with balance should not perform this exercise.

    Muscles involved: Quadriceps, hamstrings, and gluteal muscles.

  • Use two high-backed, stable chairs, placing one on either side of the body with the chair backs next to the arms. Place a hand on the back of each chair for balance.
  • Lift right leg about 12 inches from the ground. All weight should be on the left leg.
  • Slowly bend down a few inches, pushing weight onto the heel of supporting leg.
  • Hold for 35 seconds.
  • Slowly straighten up.
  • There are many different ways to stretch the hamstrings in the back of the legs. One is through traditional toe touching.

    • With the feet close together, slowly bend over at the hips and extend the arms downward. Keep the legs straight but do not lock the knees.
    • Reach the fingers to the top of the toes and hold for 30 seconds.
    • Initially, it may not be possible to reach the toes. In this case, try to get the fingers as close as possible to the toes without causing pain.

    What not to do:

    • Do not use a bouncing motion. Hold the body still.

    How Does Physical Therapy Treat Pain

    Why Do My Knees Hurt When I Squat?

    Physical therapists are experts not only in treating pain, but also its source. Yours will look for areas of weakness or stiffness that may be adding stress to the places that hurt. And they will treat those areas with certain exercises to ease pain and help you move better.

    In a physical therapy session, you may do a mix of:

    Low-impact aerobic training. These workouts will rev up your heart rate and still take it easy on your joints. For instance, you might walk fast or use a stationary bike to warm up, instead of running, before you do your strengthening exercises.

    Strengthening exercises. You might use machines at your physical therapistâs office, resistance bands, or your own body weight . You may work on your core muscles , as well as other parts of your body.

    Pain relief exercises. These moves target areas where you have pain, so you’re stronger and more flexible — which should make it easier to live your life.

    Stretching. This will be gentle, and your therapist will make sure that you’re warmed up and you donât stretch too far.

    Your physical therapist may prescribe exercises for you to do at home.

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    What Is The Best Exercise For Knee Pain

    Straight Leg Raises. If your knees not at its best, start with a simple strengthening exercise for your quadriceps, the muscles in the front of the thigh. Hamstring Curls. These are the muscles along the back of your thigh. Prone Straight Leg Raises. Wall Squats. Calf Raises. Step-Ups. Side Leg Raises. Leg Presses.

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