Monday, March 4, 2024
HomeHealthHow To Strengthen Muscles Around Knee

How To Strengthen Muscles Around Knee

Simple Home Exercises And Stretches Can Help Ease Some Common Types Of Knee Pain

Science Proven Knee Exercises to Strengthen Muscles Around the Patella to Avoid Pain

If youve got sore knees, exercise might seem like the hardest thing you can do but its also one of the best.

“Exercise is one of the most important things you can do for knee pain,” says Dr. Lauren Elson, an instructor in physical medicine and rehabilitation at Harvard Medical School.

The right combination of strengthening and stretching exercises can relieve pain by helping to improve the way the joint moves and functions.

“The knee is often an innocent bystander between the hip and the foot. Knee pain is often caused by problems occurring above or below,” says Dr. Elson.

For example, weak hip muscles may cause more strain on the knee, intensifying your pain. Strengthening the muscles around the hip joint can help relieve it, says Dr. Elson.

In addition, knee pain is sometimes caused or aggravated by tight muscles around the knee, a problem that is often successfully addressed by stretching. If the muscles arent flexible, the knee joint sometimes wont move properly, says Dr. Elson.

Best Bet Exercises For Osteoarthritis Of The Knee

can be painful and debilitating. For osteoarthritis of the knee, self-care early on can often help significantly. It is important to stretch and strengthen the surrounding leg muscles to provide more support and reduce stresses around the joint. The following Best Bet Exercises will help you get started on your path to feeling stronger, more flexible and more active. Remember: Exercise should not be painful if you experience pain, discontinue and consult with your physician.

How To Strengthen Knee Muscles

Strengthening the muscles around the knee is one of the best ways of preventing and treating knee pain.

There are loads of great exercises that help to strengthen the various knee muscles. Some target one muscle group at a time, others work different groups together.

People often start with open chain exercises, where the foot is free rather than fixed and progress to close chain exercises where the feet are fixed to the floor and thus there is weight going through the leg as you exercise.

You can find a whole range of strengthening exercises for the knee muscles, whatever level you are at, in the knee strengthening exercises section.

Also Check: Ginger Poultice For Knee Pain

Easy Exercises To Help With Knee Pain

Have you or someone you know suffered from knee instability, sudden knee weakness, knee osteoarthritis, or other common symptoms of knee problems?

Or, have you ever wondered how an ACL tear/ACL injury, PCL tear, or other knee injures end up being so devastating to athletes?

This post will describe the function and anatomy of the knee, how you can strengthen weak knees with some of the best exercises, and reduce knee pain.

These positive lifestyle changes can be used by people of all ages.

Your knee is a highly important and vulnerable complex joint in your body. We use our knees every day, and sometimes put much pressure on the body part.

How Do The Knee Muscles Work

Military times

Knee muscles need to have both good strength and flexibility. Any tightness or weakness in the muscles around the knee makes you prone to a whole host of knee problems.

The hamstrings and quadriceps work together, one contracting while the other relaxes to allow the knee to bend and straighten.

Here we look at each of the muscles of the knee, how they work, what can go wrong and how to prevent knee muscle injuries.

Read Also: Nano Knee Replacement Surgery

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

    Heel And Calf Stretch

    This stretch targets the muscles in your lower leg, specifically your calf muscles.

    To do this stretch:

  • Stand facing a wall.
  • Place your hands on the wall and move one foot back as far as you can comfortably. Toes on both feet should be facing forward, heels flat, with a slight bend in your knees.
  • Lean into the stretch and hold for 30 seconds. You should feel the stretch in your back leg.
  • Change legs and repeat.
  • Do this stretch twice for both legs.
  • Don’t Miss: Can Knee Cartilage Be Regrown

    Exercises For Weak Knees

    Publish by Ortho El Paso, on 12/21/2020

    Knees naturally weaken with age. Overuse can also cause the knees to weaken. Keeping them strong through exercises if very important for healthy knees. You dont have to do a lot of exercises, just consistent, low intensity is good enough to maintain knee strength.

    General knee strengthening exercises build quadriceps, hamstrings, gluteus and calves to improve knee strength, joint stability and support.

    NOTE: If you have a specific knee condition or you find that a particular exercise hurts, stop we suggest you consult the orthopedists here at Ortho El Paso.

    Aim for three sets of 10 repetitions of each exercise listed here. Additional healthy knee exercises are illustrated on the infographic.

    Wall or Chair Squats. If your knees are weak, stand in front of a chair or against a wall while you do squats so that you dont lose your balance. Stand with your feet shoulder-width apart. While keeping your back straight against the wall, squat by sliding up and down. If using a chair, sit back and down as far as you can comfortably go without letting your knees extend past your toes. Stand back up. You can start slow: start with quarter or half squats and build up to full squats as your knees grow stronger.

    Lunges. Forward lunges strengthen your thighs and hips and also improve balance. Heres the proper way to do lunges:

    Calf and Abductor Raises.

    What Causes Weak Knees

    Knee Exercises to Strengthen Muscles around the Patella to Avoid Knee Pain

    Weak Quadriceps

    The quads and, most importantly, the vastus medialis obliques , are the muscles that run along the front and side of the leg and attach to the knee.

    These are super important for keeping the knee straight and absorbing shock from running and other weight-bearing activities. A weakness here will lead to an unstable knee and increased pressure on the knee joint a big ouch factor!

    When it comes to exercises to strengthen knees, working the quads and VMO are key.

    Weak Glutes

    While you might be shaking your head and thinking, What does my butt have to do with my knees? the importance of the glute-knee connection may surprise you.

    You see, the glute muscles are key players in hip adduction and abduction . Since they create this movement, theyre also able to resist it when necessary. Say, for example, when youre jogging the last thing you want is your hips and knees rotating the wrong way at the wrong time.

    This is exactly what happens when you have weak glutes. And most of us have weak glutes because we sit so much and dont activate our glutes properly.

    As a result, our knees are not supported by the glute muscles during exercise, which can lead to improper foot landing and rotations. In turn, you get a ton of shock and pressure on your knee joints instead of your glute muscles, where it could be absorbed efficiently.

    Lesson: give your booty the attention it deserves!

    Recommended Reading:

    Weak Calves

    Recommended Reading: Can Knee Cartilage Be Rebuilt

    Stretching + Strengthening Exercises For Your Knees

    Here, Bungo recommends five easy exercises to improve the strength and flexibility of your quadriceps and other muscles that support your knees:

  • Straight Leg Raise: Lying flat on your back, tighten your quadriceps muscles and lift your leg about a foot off the floor, keeping your knee locked. Hold for a second, and then lower the leg. Aim for two sets of 15 repetitions two to three days a week.
  • Quad Set: Sit with your legs outstretched and your arms slightly behind you. Push your knees down to the floor, tightening your quadriceps muscles, and hold for five seconds. Do two sets of 15 repetitions two to three days a week.
  • Lying Quad Stretch: Lying on your back near the edge of a bed, bend your right leg, keeping your right foot flat on the bed. Hang your left leg over the edge, keeping the leg relaxed and your thigh resting against the bed. Hold for 10 to 15 seconds, and then repeat with the opposite leg. You can do this exercise daily. As a more advanced option, bend your knee back while keeping your thigh against the bed.
  • Side-Lying Leg Raise: Lie on your side, with your hips, knees, and feet stacked in a straight line. Rest your top arm in front of you, and use your hand to maintain your balance. Keeping the top leg straight, lift it up to hip height and hold it there for a count of two to three seconds then, slowly lower your leg. Aim for two sets of 15 repetitions at least two days a week.
  • This article originally appeared in Cleveland Clinic Mens Health Advisor.

    Why Do Knee Cap Exercises

    The VMO muscles should be working the whole time when the knee moves, but if there is knee pain or there has been a kneecap injury such as a dislocation, they often switch off and stop working properly.

    Regular quads strengthening exercises e.g. squats and lunges, dont specifically target the VMO muscles. They need to be strengthened in a slightly different way.

    Here you will find some easy to perform yet effective knee cap exercises for the VMO muscles. They will improve your patellar tracking and the stability of your knee.

    Recommended Reading: Best Knee Brace For Basketball Meniscus

    Couch To 5k Running Plan

    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.

    Should I Exercise With Knee Pain

    What Are The Knee Strengthening Exercises After Injury

    Myth: Dont do ANY exercise if you have any knee pain If you have knee pain, you need to be careful when doing weight-bearing exercises, such as body pump classes, Zumba, step aerobics, jumping, running and sprinting, as these can all put a strain on your knee joints. But you can still exercise!Nov 7, 2019

    You May Like: Whiten Knees Fast

    What Else Can Help With Knee Pain

    Finding relief from knee pain depends on the cause or issue thats making it difficult for you to go about your daily activities. Carrying excess weight puts extra stress on your knees, which may lead to osteoarthritis.

    In this case, the most effective treatment, according to the Cleveland Clinic, is weight loss. Your doctor may recommend a combination of diet and exercise to help you lose weight and strengthen the muscles in your lower body, especially around your knees.

    A 2013 study found that adults with overweight and knee osteoarthritis experienced a reduction in weight and knee pain after 18 months of a diet and exercise program.

    But if overuse is the culprit, your doctor will likely suggest RICE which stands for rest, ice, compression, and elevation and physical therapy. A physical therapist can work with you to develop a program that includes range of motion exercises, stretches, and muscle strengthening movements.

    Exercise And Knee Pain

    If your knee pain is due to an injury, surgery, or arthritis, gentle stretching and strengthening exercises may help ease the pain while also improving your flexibility and range of motion.

    Exercising a knee thats injured or arthritic may seem counterintuitive, but in fact, exercise is better for your knee than keeping it still. Not moving your knee can cause it to stiffen, and this may worsen the pain and make it harder to go about your daily activities.

    Gentle stretching and strengthening exercises can strengthen the muscles that support your knee joint. Having stronger muscles can reduce the impact and stress on your knee, and help your knee joint move more easily.

    Before you start an exercise program for knee pain, be sure to talk to your doctor or physical therapist to make sure the exercises are safe for you. Depending on your situation, they may recommend some modifications.

    Recommended Reading: Knee Brace Infomercial

    Strengthening The Knee Joint Muscles

    The quadriceps, hamstrings, and calves all support the knees. The gluteal muscles contribute to knee strength also.

    The quadriceps produce knee extension and the hamstring is responsible for knee flexion. The gastrocnemius muscle, part of the calves, plays a role in knee flexion.

    During the eccentric phase of a squat, the hamstrings and calves allow knee flexion. While in the concentric phase of the squat the quadriceps work to produce knee extension.

    Just because a client has strong quads and hamstrings does not mean their knee strength is where it should be. The glutes are a problem area in weakness of the knees. The gluteal muscles even attach to the iliotibial band, which is located on the outside of the knee.

    The IT band is the tendon that causes lateral knee problems if not trained properly. When a client has a knee injury this should be one of the first areas you address. Weak glutes cause knee instability and allow the knees to collapse inward during movement.

    Implementing these exercises to help strengthen the glutes and IT band might be a good idea. Contrary to popular belief, foam rolling does not provide the same benefit for the IT band as it does for muscles.

    Strength training can help reduce joint pain and keep the knee in good health.

    Knee Strengthening Exercises That Prevent Injury

    3 Exercises to Strengthen the Muscles Around Your Knees | Hockey Training Tips with Jeff LoVecchio

    Posted on

    According to the results of a 2011 Gallup poll, more than 25 percent of Americans deal with chronic knee or leg pain. Common causes of pain include previous injury, muscle imbalance, overuse, underuse or limited mobility. Individual cases vary, but strengthening exercises can often alleviate or even cure knee pain.

    General knee strengthening exercises build surrounding muscles like quadriceps, hamstrings, gluteus and calves to improve joint stability and support. See a physician for recommendations on knee exercises specific to your condition, and if you find that a particular exercise hurts, stop and try another. Aim for three sets of 10 repetitions of each exercise.

    1. Squats

    Squats strengthen your quadriceps, glutes and hamstrings. If your knees are unstable, stand in front of a chair while you do squats so that you can sit if you lose your balance.

    Stand with your feet shoulder-width apart. While keeping your back straight, sit back and down as far as you can comfortably go without letting your knees extend past your toes. Pause briefly and stand back up. Start with quarter or half squats and build up to full squats as you grow stronger.

    2. Sit to Stand

    This functional exercise is just what it sounds like: sit down slowly in a chair, then slowly rise to a standing position again.

    3. Lunges

    Forward lunges is also a great addition to these existing knee strengthening exercises. This exercise will strengthen your thighs and hips and also improve balance.

    Recommended Reading: Lock Knee Joint

    Physical Therapy Knee Exercises For Strong And Healthy Knees

    November 27, 2018 | By Physio Logic

    The knee is the largest joint in the body and the most easily injured! As a simple hinge joint which only allows flexion and extension, its complex structure of bones, cartilage, ligaments and tendons is susceptible to fractures, tears, strains, sprains and degeneration over time. Sports that require quick starts and stops, and twisting movements on a planted foot are the knees worst enemies. Jeanine Robotti, Clinic Director and Physical Therapist at Physio Logic, explains why surrounding muscles are important to the stability of the knee and demonstrates some physical therapy knee exercises you can do at home.

    Physical therapy knee exercises help strengthen the muscles around the knee for added stability.

    The knee joint provides both mobility and stability to the leg, but its health also relies on the strength and stability of the hip and ankle joints. Looking at the muscle chain of the leg, we notice several muscles that cross either the hip or ankle joint, as well as the knee. If there is weakness or dysfunction in those muscles, it can affect the stability of the knee.

    It is, therefore, important to incorporate exercises for the stabilizing muscles of the hip and ankle into your physical therapy knee exercise routine. This can help reduce stress on the knee joint during functional activities such as stair-climbing, walking and running.

    The Best Exercises To Strengthen Your Knees

    As described above, your knees are important and complex joints that require careful care and training to stay healthy.

    There are many exercises that work your knees and surrounding ligaments, cartilage, and other structures.

    For you to achieve the strongest knees possible, it is critical to employ a variety of weight lifting, body weight, cardiovascular, and stretching techniques to keep your knee joint strong all around.

    This is not an exhaustive list. Many knee and leg exercises are out there.

    These exercises are easy to learn and have an effective way of keeping your knees safe and healthy.

    Using these movements will achieve several important concepts: stronger muscles and bones, reduced instability, and more flexible muscles.

    Weight lifting and bodyweight exercises will strengthen the muscles surrounding the knee joint.

    These exercises also strengthen the bones that make up the leg. Stretching exercises will improve the stability and flexibility of your knees.

    When completing these kinds of exercises, your knee can increase its range of motion and help prevent strains and injuries that come from constant use.

    Also, cardiorespiratory exercises strengthen your heart and lungs. In effect, your endurance and ability to handle stress will improve.

    Lets begin with some weight lifting examples.

    You May Like: Cellulite Above Knees


    Popular Articles