5 exercises for strengthening knees

Knee pain, including conditions like ‘patellofemoral pain syndrome’ (also known as runner’s knee) and arthritis, can affect people of all ages, shapes and sizes.

In these scenarios, doctors often recommend exercises and stretches to help strengthen the muscles around the knee. These exercises aren’t just for athletes; they can benefit anyone experiencing knee pain.

It might seem counterintuitive, but in some cases, exercising may help to alleviate existing knee pain and prevent future pain or injury by giving your knees extra support. Remember, though – before attempting any exercises, especially if you have severe knee pain, it’s important to consult with a doctor.

Why you should work those knees

According to the Arthritis Foundation, exercise may be the most effective way to treat osteoarthritis without medication. Strong, flexible muscles around the knee can provide essential support and help keep your knees healthy, reducing the risk of injury.

While knee-strengthening exercises don’t directly impact the knee joint, they strengthen the muscles surrounding it. Strong leg muscles can provide support for the knees, alleviating pressure and strain on the joints and reducing pain.

Try these 5 exercises for strengthening knees

Here are some effective knee-strengthening exercises:

Leg lifts

1. Lie flat on your back on a comfortable surface.
2. Keep one leg straight while slightly bending the other knee and bringing the foot closer to your body.
3. Tighten your abdominal muscles by pulling your belly button towards the floor.
4. Slowly lift the straight leg, keeping it straight, until it’s about 30 cm off the floor. Hold for a count of 5, then lower it back down slowly.
5. Repeat 2-3 times for each leg.

Standing hamstring curls

1. Stand straight, holding onto a stable object for balance.
2. Slowly bend one knee behind your body, lifting the heel off the floor until your knee is at a 90-degree angle. Hold for 5 seconds, then lower your leg back down.
3. Repeat 2-3 times for each leg.

Leg extensions

1. Sit up straight on a chair or bench.
2. Tighten your thigh muscles and slowly raise one leg as high as comfortably possible.
3. Hold for 5 seconds, then lower your foot back to the floor.
4. Repeat 3 sets of 10 for each leg.

Step exercises

1. Using a sturdy stool or exercise platform, step up with one foot and hold for up to 5 seconds. Lower your foot back down and repeat 5 times for each side.

Single-leg dip

1. Stand beside a chair and place a hand on the chairback for balance.
2. Lift one leg about 12 inches off the ground, keeping all your weight on the other leg.
3. Slowly bend down a few inches, pushing your weight onto the supporting leg.
4. Hold for 3–5 seconds, then slowly straighten up.
5. Repeat on both sides.

Wall squats

1. Stand against a wall with your head, shoulders, back, and hips flat against it.
2. Step both feet out about 60 cm from the wall, keeping them hip-width apart.
3. Slide down the wall slowly until your body is just above a normal sitting position.
4. Hold for 5 seconds, then slide back up.
5. Repeat as desired.

Cool down

After exercising, it’s important to stretch to improve flexibility and reduce the risk of injury:

Quadriceps stretch

Stand and hold onto a stable object for balance if needed. Lift one foot behind your body, pulling the heel close to your buttocks for 30 seconds. Repeat 2-3 times for each leg.

Standing hamstring stretch

Stand with your feet shoulder-width apart. Bend forward at the hips, reaching towards your toes for 30 seconds. Repeat with both legs.

See a healthcare professional before starting any exercise program, especially if you have health conditions.

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Feature Image: Unsplash / Dane Wetton