Tuesday, February 27, 2024
HomeHow To Get Stronger Knees

How To Get Stronger Knees

What Can You Do For The Pain

5 Minutes to Stronger Knees (Advanced)

Your plan will depend on your specific injury. Mild to moderate issues will often get better on their own. To speed the healing, you can:

  • Rest your knee. Take a few days off from intense activity.
  • Ice it to curb pain and swelling. Do it for 15 to 20 minutes every 3 to 4 hours. Keep doing it for 2 to 3 days or until the pain is gone.
  • Compress your knee. Use an elastic bandage, straps, or sleeves to wrap the joint. It will keep down swelling or add support.
  • Elevate your knee with a pillow under your heel when you’re sitting or lying down to cut down on swelling.
  • Take anti-inflammatorymedications. Nonsteroidal anti-inflammatory drugs such as ibuprofen or naproxen will help with pain and swelling. Follow the instructions on the label. These drugs can have side effects, so you should only use them now and then unless your doctor says otherwise.
  • Practice stretching and strengthening exercises if your doctor recommends them. You may want to do physical therapy, too.

Make an appointment with a doctor if you still have pain after 2 weeks of home treatment, if the knee becomes warm, or if you have fever along with a painful, swollen knee.

Some people with knee pain need more help. For instance, if you have bursitis, your doctor may need to draw out extra fluid from the bursa in your knee. If you have arthritis, you may need an occasional corticosteroid shot to settle down inflammation. And if you have a torn ligament or certain knee injuries, you may need surgery.

Im Way Too Tired To Workout

Your mind, when it comes to exercising, is like a spoiled child. If you give in to its demands without a fight, it will see weakness and prey on it often.

If you miss one planned session, youre much more likely to miss the next. The biggest journey always starts with one step and the biggest failings always start with one step backwards.

You need to show your mind whos boss. You wont always have lots of energy when you go to the gym but that doesnt matter. The only thing that counts is showing up and giving it a shot.

If youre too tired to workout, change your sleeping habits, not your workout habits.

The Purpose Of The Kneecap

Next up: the kneecap . This is an intermediary structure, which helps to connect the quadriceps muscles to the tibia through their respective tendons. The patella improves the leverage of the quadriceps muscles and increases the amount of force they can generate on the tibia.

Unfortunately, when movement at the patella is not optimal there can be irritations to the underside of the bone and at the patellar tendon.

This is the common source of the complaint of crunchy knees and, of course, the very prevalent pinpoint pain of patellar tendinitis, the bane of runners everywhere. And more specifically the attachment site at the tibia is also a source of pain in what people call the jumpers knee in both young kids and old fogey weekend warriors.

Recommended Reading: How To Whiten Knees Fast

Puts Less Stress On Your Joints

When the elliptical hit the cardio machine scene back in the 1990s, runners with achy joints and overuse injuries rejoiced at the thought of being able to train their cardiovascular system while relieving some of the pressure on their joints.

Your knees, ankles, hips, and other joints can take a beating when running or doing other high impact cardio exercises. Since your feet never lift off of the pedals with an elliptical, this machine offers a low impact cardio workout.

A 2014 study showed that an elliptical workout is significantly less weight-bearing than other cardio exercises like running, jogging, and similar workouts .

In other words, with an elliptical, you can continue training without the wear and tear that comes with high impact exercise.

Which Oil Is Best For Knee Pain

How to Get Stronger Knee Joints

Heres what some small studies found: Black cumin. Older people rubbed black cumin oil into their achy knees 3 times a day for 3 weeks. Eucalyptus. People who breathed in eucalyptus oil had less pain and lower blood pressure after total knee replacement. Frankincense and myrrh. Ginger. Lavender. Lemongrass.

Recommended Reading: Arthritic Knee Remedies

Stretching Could Make Things Worse

One of the key factors that we’ve implemented into our assessments has been to take a deeper look into hypermobility, or the “laxity” score of each individual.

Since we deal with a lot of overhead athletes at our facility, many of which would give a Cirque du Soleil performer a run for his or her money, it only makes sense that we take the degree of laxity or joint instability they present with into consideration when designing their programs.

And this absolutely applies to many non-athletes as well. How do you know if you’re lax, though? I like to use the Beighton hypermobility scale to assess for both generalized congenital laxity and specific laxity at a joint.

The screen consists of five tests , and it uses a 9-point system the higher the score, the higher the laxity. Any score above 6 among young adults indicates a tendency towards hypermobility:

  • Elbow hyperextension > 10°
  • Knee hyperextension > 10°
  • Flex the thumb to contact with the forearm
  • Extend the pinky to > 90° angle with the rest of the hand
  • Place both palms flat on the floor without flexing the knees
  • Stealing a line from Eric Cressey, “When you take someone who is really lax and implement aggressive static stretching, it’s on par with having someone with a headache bang his/her head against a wall. It makes things worse.”

    So before you jump the gun and head off to your weekly hot yoga class, just consider that you may be doing more harm than good.

    Thigh And Hip Strengthening Seated Leg Raises

    This exercise strengthens the muscles in the front of the thigh, the quadriceps.

  • Sit in a chair with the knees bent, feet dangling above the ground. Add pillows to the seat of the chair if necessary.
  • Holding onto the sides of the chair for stability, slowly extend left leg until it is nearly parallel to the floor. Try to keep the leg as straight as possible without locking the knee.
  • Pause briefly holding the leg straight, and then return back to the starting position.
  • Repeat with the right leg. Perform 3 sets of 12 repetitions on each side.

    Recommended Reading: Why Do Knees Crack When Squatting

    Exercising To Strengthen Your Knees

  • 1Stretch your IT band. Spending some time stretching and warming up your IT band before diving into a strenuous activity is a good way to keep your knees strong.XResearch source
  • Stand with your left foot crossed over your right and stretch your arms above your head. Lean your upper body as far as you can to the left without bending your knees. Repeat with your right foot crossed over your left, leaning your upper body to the right.
  • Sit on the floor with your legs stretched in front of you. Cross one over the other and pull your knee as close as you can toward your chest, holding it in place for a few seconds. Repeat with your other leg.
  • Take a brisk walk before launching into a more complicated exercise to give your IT band a chance to loosen up.
  • 2Do rehabilitative exercises after surgery. If you have had knee surgery or a knee replacement, you may need to do certain exercises and stretches to increase your range of motion. Follow your doctor’s instructions on when to start stretching after surgery. Some general moves you can try include:
  • Seated knee flexion: Sit on a firm chair, and slide one foot back under the chair as far as you can. Your thighs should remain firm on the chair. Hold for five seconds before sliding back forward. Repeat with the other leg.
  • Seated knee kick: sit on a firm chair with your legs bent. Raise one leg slowly until it is completely straight. Hold for five seconds before lowering the leg. Repeat on the other side.
  • Prone Straight Leg Raises

    5 Minutes to Stronger Knees (Beginner)

    Lie on your stomach with your legs straight. Tighten the muscles in your bottom and the hamstring of one leg, and lift toward the ceiling. Hold 3-5 seconds, lower, and repeat. Do 10-15 lifts and switch sides. You can add ankle weights as you gain strength. You shouldnt feel back pain. If you do, limit how high you lift up. If it still hurts, stop and talk to your doctor.

    Recommended Reading: How To Get Rid Of Dark Spots On Your Knees

    Maintains Fitness After Injury

    If youre nursing an injury and cant participate in your regular physical activities, working out on an elliptical can be a great way to build or maintain your fitness.

    Since its a low impact exercise, the elliptical puts less stress on your joints than high impact workouts like running, jogging, or jumping.

    Working out on an elliptical after an injury may help you regain full range of motion. It can also help strengthen your muscles and joints while taking the stress off of the injured area.

    Take Video Of Your Lifts

    For those who don’t have access to a good coach, taking video of your lifts is IMPORTANT.

    You may not realize what your body is doing even if you have been lifting for awhile.

    Bad habits creep in easily.

    You’ll be surprised by what you see in your technique, but also in the speed of the lift. Sometimes the rep feels slow but on video it looks faster.

    Also Check: Flying After Knee Replacement Surgery

    How Can I Prevent Knee Pain

    Although you canât prevent all injuries, you can take these steps to make them less likely.

    • Stop exercising if you feel pain in your knee.
    • If you want to make your workout more intense, always do it gradually.
    • Stretch your legs before and after physical activity.
    • Use kneepads to prevent bursitis, especially if you have to kneel a lot.
    • Wear shoes that fit well and offer enough support.
    • Keep your thigh muscles strong with regular stretching and strengthening.
    • If youâre overweight, work to drop some pounds so thereâs less stress on all of your joints, including your knees.

    What Does The Leg Lift Do For The Body

    Get Stronger Knees with This Workout

    The leg lift works the quadriceps, hips and abdominals. Strengthening these muscles helps alleviate pressure in the knees during everyday activities like walking, running or jumping. With a strong core, youll be more balanced and less likely to misstep and hurt yourself. With strong quads, your knees will be given the support they need every day to prevent injury.

    You May Like: What Knee Brace Is Best For Torn Meniscus

    Workouts For Stronger Pain

    Sore knees are a fact of life for too many people. But the biggest mistake you can make is avoiding exercise. These 3 workouts are designed to strengthen sore kneeskeeping you going strong without the pain.

    WORKOUT # 1: Stairs & StretchEXPERT: Katy Bowman, MS, director of the Restorative Exercise Institute in Ventura, CASECRET WEAPON: The BOSUStrengthen the small connective muscles at your knees by standing barefoot atop a BOSU, which is half of an exercise ball. Put one heel on the rounded side, the other leg lifted a few inches. Hold for 3 minutes per leg do 3 to 5 times a week. THE PLAN: Running is not the right kind of cardio for someone with knee problems. Using a stair-climber will put less wear and tear on your joints, and the vertical action will prep your glutes and quads. You’ll get stronger and reduce stress on your knee joints if you target the back of your legs too. You should do the exercises below whenever you strength-train.







    EXPERT: Jay Dawes, MS, CSCS, clinical assistant professor of kinesiology at Texas A& M UniversitySECRET WEAPON: Chocolate MilkThe carbs and protein will speed muscle repair, the process that makes you stronger. Sip 8 ounces of the low-fat kind after exercise.THE PLAN: Do squats, lunges, and leg presses with weights and more frequently. Add the step-up to your workouts.


    2. MORE SETS

    3. STEP-UP

    Runner’s Knee Exercises To Avoid

    If you already feel substantial pain in your knees, you shouldn’t run for a while. If it’s only a slight discomfort that you feel, opt for shorter distances or, better yet, bicycling and brisk walking. Don’t run before warming up first and stretching out after.

    Avoid downhill routes and jogging on hard surfaces. If your old runner’s shoes are misshapen and worn out, buy new ones. Shoes are the only equipment you need for your training, so don’t be cheap and find high quality ones. You can aid your training with knee braces and orthopedic insoles.

    Also Check: Arthritic Knee Symptoms

    Drawbacks Of The Elliptical Machine

    With all of the pros that come with using the elliptical, there are some cons to keep in mind.

    The motion on the elliptical is slightly different than running or walking, so leg and core muscles are activated differently, says John M. Martinez, MD, primary care sports medicine physician at Pain Free Running.

    This difference in muscle activation may potentially lead to injury if the body doesnt adapt to the new muscle-firing and movement patterns.

    Also, if you arent consciously trying to keep your legs aligned properly, you may feel pain associated with improper tracking of the feet and legs, especially because your foot often remains in a fixed position on the elliptical machine.

    He also points out that since the elliptical is lower impact than running or walking, you may see fewer gains in leg strength due to less stress being placed on the legs.

    Because of this lower impact, Dr. Martinez says you may also see less improvement in bone density compared with running or weightlifting. This is because higher loads or impact tend to increase bone density in the lower body.

    Couch To 5k Running Plan

    How To Strengthen Your Knees

    New to running? Couch to 5K gets you off the sofa and running in just 9 weeks.

    The One You Couch to 5K app gives you a choice of running coaches and helps you track your progress.

    As well as Laura, who features on the NHS Couch to 5K podcasts, you can also be coached by celebrities Jo Whiley, Sarah Millican, Sanjeev Kohli or Michael Johnson.

    You May Like: Nano Knee Surgery Cost

    Food For Knee Strengthening

    Unfortunately, there is no one best food for knee strength. However, you can make changes to your diet that may help improve your health and reduce inflammation and pain in your knees. A great place to start for both weight loss and dietary modifications is to consider including food for knee pain relief and food for knee strengthening.

    Foods high in vitamin C, which is important in the formation of collagen, a major component of knee cartilage, include broccoli, red and green peppers, citrus fruits, tomatoes and greens, according to the Cleveland Clinic. Additionally, they suggest eating foods high in the minerals zinc and copper which are also required in the process of collagen formation. Some good sources include meats, shellfish, nuts, whole grains and beans.

    Finally, your body can’t produce more collagen without protein-rich foods. Make sure your diet has plenty of fish, chicken, beans, eggs and low-fat dairy products.

    Read more:Fish Oil Dosage for Adults

    In order to improve the strength of your knees, which includes the muscles, ligaments and tendons surrounding the joint, it’s helpful to reduce pain and inflammation. Food for knee joints and ligaments that are considered anti-inflammatory, according to Harvard Health, include tomatoes, olive oil, green leafy vegetables, nuts like almonds and walnuts, fatty fish, and fruits such as berries and oranges.

    Do These 9 Exercises To Strengthen Weak Knees

    There are certain situations where its okay to be weak in the knees.

    Like, say, on Valentines Day. Or your wedding day.

    But during your workouts? Thats never okay.

    This is because having weak knees is an injury waiting to happen. It may not occur instantly, but know that if your knees arent supported correctly during your training, the excess strain youre putting on them will eventually cause you pain.

    And since we dont like pain unless its some good old-fashioned muscle soreness from a great workout, Im here to help you avoid it with nine powerhouse knee-strengthening exercises.

    Now, before we get into these exercises to strengthen knees, lets take a look at what actually causes weak knees in the first place, so we can understand how these exercises are working for us.

    You May Like: Can Cartilage Be Rebuilt

    How To Strengthen Your Knees

    This article was co-authored by Monica Morris. Monica Morris is an ACE Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques.There are 11 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 12 testimonials and 97% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 1,295,117 times.

    Its important to keep your knees strong and healthy so that your mobility doesnt deteriorate as you grow older. We often take the health of our knees for granted, not noticing theres a problem until everyday activities like lifting boxes or walking downhill become painful. Take the following measures to strengthen your knees and ensure youll stay active for as long as possible.

    There Are Many Ways To Strengthen The Muscles Of Your Knees

    Get your knees stronger and healthier with these 5 key ...

    So it comes down to your preferences, as research suggests:

    Pilates, aerobic and strengthening exercise programmes performed for 8-12 weeks, 3-5 sessions per week each session lasting 1 h appear to be effective. Both aquatic and land-based programmes show comparable and positive effects. Raposo, 2021

    Don’t Miss: Roller Knee Walker


    Popular Articles