6 Exercises to strengthen your knees
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 that is 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. Start slowly and build up over time.
Warm Up First
You can ride a stationary bike for about 5 minutes, take a brisk 2-minute walk while pumping your arms, or do 15-20 wall push-ups followed by the same number of calf raises. Doing this will help you get more out of your workout, prepare you to stretch, and lower your risk of injury.
1. Calf Raises
Stand facing the back of a sturdy chair, other support such as the back of a couch, or a wall bar at the gym. You can also do this on the stairs, holding on to the banister with your heels hanging off the edge of the step. Slowly raise the heels as high as you can, then lower. Do three sets of 10-15. When it becomes easy, lift one foot slightly off the floor, with all your weight on the other foot.
2. Straight Leg Raises
If your knee’s not at its best, start with a simple strengthening exercise for your quadriceps, the muscles in the front of the thigh. This move puts little to no strain on the knee. Lie on your back on the floor or on another flat surface. Bend one knee and place your foot flat on the floor. Keeping the other leg straight, raise it to the height of the opposite knee. Repeat 10-15 times for three sets.
3. Standing Hamstring Curls
Hold on to the back of a chair for balance. Plant your weight onto your supporting leg. Keep your knees close together. Lift the other foot and bring the heel up toward your buttocks. Hold for 3 to 5 seconds. Slowly lower your leg. Repeat and switch sides.
4. Prone Straight Leg Raises
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 should not feel back pain. If you do, limit how high you lift up. If it still hurts, stop and talk to your doctor.
5. Wall Squats
This is a more advanced move. You will keep your feet on the floor. Stand with your back against a wall, your feet about shoulder-width apart. Slowly bend your knees and keep your back and pelvis against the wall. Hold for 5-10 seconds.
Don’t bend too deeply. If you feel pressure or discomfort in your knees, change your position. Repeat the exercise and try to hold the sit position a few seconds longer each time.
6. Pillow Squeeze
This move helps strengthen the inside of your legs to help support your knees. Lie on your back, both knees bent. Place a pillow between the knees.
Squeeze your knees together, squishing the pillow between them. Hold for 5 seconds. Relax. Do 2 sets of 10 repetitions. Switch legs after the set.
Too tough? You can also do this exercise while seated.
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