3 Knee-Strengthening Exercises

3 Knee-Strengthening Exercises

Knee pain is a common symptom that is experienced by almost everybody at some point in their lives. It does not choose as it can affect the young, the old, women and men alike. There are several causes of knee pain including chronic exercises such as long-distance running, osteoporosis, osteoarthritis among many other causes. Fortunately, practices as simple as regular exercising of the joints can manage knee pain.

It is recommended that these exercises are performed on both legs, even though the knee pain might be unilateral. This will allow for equal strengthening which facilitates better support of the upper trunk. It is also important that you stop these exercises consult your doctor in case you experience any pain while performing these exercises.  Here are 3 exercises to help you reduce that joint pain as well as the joint swelling:

Quad/Hamstring Squeeze

The purpose of this exercise is to help you strengthen your quads and hamstrings without having to move your knee joint. This is perfect for when your knee is paining severely after an injury or even after a surgery.

How it is done:

Sit tall on a chair with your heel resting against the leg of the chair and your feet firmly planted on the floor. Firmly press your heels backwards against the leg of the chair feeling your hamstrings for tightening/clenching. Hold for approximately 3-5 secs. Ensure your feet do not move during this activity. This is hamstring squeezing.

For the quad squeezing, put a pillow in between your thighs while still seated on the chair. Squeeze the pillow while simultaneously engaging your quads. Repeat this exercise up to 20 times.

Leg Lifts

Your main aim with this exercise will be to strengthen your quad muscles without having to flex your knee joint. Like quad squeeze, it perfect for when you have excruciating joint pain because of an injury or surgery.

How it is done:

Lie flat on your back (or sit upright in a chair) with your hip and knee joints extended on the affected limb. The other leg and knee should be flexed. Pull your toes towards you and tighten/clench the muscle on the front of the thigh, locking your knee straight. Lift your foot up about 6 inches off the ground. Hold for 3-5 secs and slowly lower. Ensure your knee stays straight the whole time. Repeat this at least 10-20 times twice daily.

Sit to Stand

It is recommended that you only attempt this exercise once you have mustered the above two. This exercise is simple, basically as suggested in the name you sit then try to lift yourself up then repeat. You should start with chairs that are relatively high then progressively move to lower chairs. Also try doing it at a few times and repeat it as time goes by.

Skip to content