7 Best Knee-Strengthening Exercises To Save Your Joints And Avoid Injury

7 Best Knee-Strengthening Exercises To Save Your Joints And Avoid Injury

Did you know that one in two adults aged over 50 will develop symptomatic knee osteoarthritis in their lifetime?

With odds like that, it's important to do everything we can to protect our knees — and that includes strengthening the muscles around them.

While you may not be able to prevent osteoarthritis, you can certainly slow its progression and alleviate symptoms by maintaining strong muscles around your joint.

What Are The Best Knee-Strengthening Exercises?

Here are seven knee-strengthening exercises, as recommended by trainers, to help save your joints and avoid injury.

1. Patellar tendon stretching.

This exercise helps to stretch and strengthen the patellar tendon, which connects the kneecap to the shinbone. Patellar tendon stretching is important for avoiding knee injuries, as well as treating them.

Instructions:

  • Start by sitting on the floor with your legs extended in front of you.
  • Place a rolled-up towel under your right knee and grab hold of both ends with your hands.
  • Gently pull the towel towards you while keeping your leg straight, until you feel a stretch in the front of your right knee.
  • Hold the stretch for 30 seconds, then release and repeat with the left leg.

2. Hamstring curls with a resistance band.

This exercise strengthens the hamstring muscles, which are located at the back of the thigh. Hamstring curls with a resistance band also help to improve knee stability.

Instructions:

  • Secure a resistance band around a sturdy post or piece of furniture and lie facing down on the floor.
  • Loop the band around your right ankle and curl your leg up towards your butt, keeping your knee bent.
  • Pause for a count of two, then slowly lower your leg back to the starting position.
  • Repeat 10 times before switching legs.

3. Glute bridges.

This exercise strengthens the gluteal muscles, which are located in the buttocks. Glute bridges also help to stabilize the hip and knee joints.

Instructions:

  • Lie flat on your back with your feet flat on the floor and your knees bent.
  • Squeeze your glutes and raise your hips off the floor until your thighs and torso are in line with each other.
  • Hold for two seconds, then slowly lower your hips back to the starting position.
  • Repeat 10 times.

4. Quadriceps stretches.

This exercise helps to stretch the quadriceps muscles, which are located in the front of the thigh. Quadriceps stretches are important for avoiding knee injuries and improving range of motion.

Instructions:

  • Stand with your feet shoulder-width apart and place your right hand on a wall or piece of furniture for balance.
  • Bend your left knee and grab hold of your ankle with your left hand.
  • Gently pull your heel towards your buttock until you feel a stretch in the front of your thigh.
  • Hold the stretch for 30 seconds, then release and repeat with the other leg.

5. Step-ups.

This exercise strengthens the muscles in the front of the thigh, including the quadriceps. Step-ups also help to improve balance and coordination.

Instructions:

  • Stand in front of a step or sturdy piece of furniture with your feet shoulder-width apart.
  • Place your right foot on the step and press down through your heel to raise your body up.
  • Step up with your left leg and bring your right leg to meet it at the top of the step.
  • Pause for a count of two, then lower your body back to the starting position.
  • Repeat 10 times before switching legs.

6. Side lunges.

This exercise strengthens the muscles in the thighs, including the quadriceps and hamstrings. Side lunges also help to improve balance and coordination.

Instructions:

  • Stand with your feet together and take a large step to the right with your right foot.
  • Bend your right knee and lower your body into a lunge, keeping your left leg straight.
  • pause for a count of two, then press through your right heel to return to the starting position.
  • Repeat 10 times before switching sides.

7. Calf raises.

This exercise strengthens the muscles in the lower leg, including the calves. Calf raises help to improve balance and coordination.

Instructions:

  • Stand with your feet shoulder-width apart and press down through your heels to raise your body up onto your toes.
  • Hold for a count of two, then lower your body back to the starting position.
  • Repeat 10 times.

Knee-Strengthening Exercises FAQs.

How often should I do knee-strengthening exercises?

It is generally recommended that you do knee-strengthening exercises 3-5 times per week.

It's Ok. You can do them every day if you like, but be sure to take a break if your knees start to feel sore.

What if I have knee pain?

If you have knee pain, it is important to see a doctor or physiotherapist to get an accurate diagnosis.

Knee-strengthening exercises may help to improve your symptoms, but it is important to consult with a healthcare professional before starting any new exercise program.

Do I need any special equipment to do knee-strengthening exercises?

No, you can do most knee-strengthening exercises without any special equipment.

However, some exercises may require a step or other piece of furniture. If you have any concerns, please consult with a healthcare professional before starting any new exercise program.

When should I start doing knee-strengthening exercises?

You can start doing knee-strengthening exercises as soon as you are able.

If you have any concerns, please consult with a healthcare professional before starting any new exercise program.

How long will it take to see results?

It varies depending on the individual, but most people will start to see results within 4-6 weeks of regular exercise.

If you don't see any improvements after this time, it is important to consult with a healthcare professional to check that you are doing the exercises correctly and that there are no other underlying issues.

The Bottom Line

Knee-strengthening exercises are important for keeping your joints healthy and avoiding injury.

If you have any pain or discomfort in your knees, be sure to see a doctor or physical therapist before starting any new exercise program.

FREE SHIPPING WORLDWIDE

100% SAFE & SECURE CHECKOUT

24 MONTH WARRANTY ON ALL PRODUCTS

FREE RETURNS WORLDWIDE ON ORDERS OVER $50