Do you ever find yourself struggling with knee pain that just won’t seem to go away? Whether it’s from an old injury, arthritis, or just the wear and tear, knee pain can make even the simplest tasks feel challenging.
The good news is that there are simple, effective exercises you can do at home to help strengthen the muscles around your knees and reduce that discomfort. I
In this blog, I’m going to share seven easy knee strengthening exercises so you can get back to doing the things you love—without the pain holding you back.
More Posts Like This By Intecore Physical Therapy:
5 Common Causes of Knee Pain at Night and How to Address Them
Do You Know What Your Shoes Have to Say About You?
How to Make the Most Out of Your Physical Therapy Visits
Exercise 1: Straight Leg Raises
Straight leg raises are a great way to start strengthening your knees without putting any stress on the joint itself. This exercise targets your quadriceps, the muscles at the front of your thigh, which play a big role in supporting your knees.
How to Do It:
- Lie on your back with one leg bent and the other leg straight.
- Tighten the muscles in your straight leg and slowly lift it about 6-12 inches off the ground.
- Hold the lift for a few seconds, then slowly lower your leg back down.
- Repeat this movement 10-15 times, then switch to the other leg.
Exercise 2: Hamstring Curls
Your hamstrings, the muscles at the back of your thighs, are just as important as your quads when it comes to knee health. Strengthening your hamstrings helps support your knees, making them less prone to pain and injury.
How to Do It:
- Stand up straight, holding onto a chair or wall for balance.
- Slowly bend one knee, bringing your heel toward your buttocks.
- Hold the position for a second, then slowly lower your leg back down.
- Repeat this movement 10-15 times, then switch to the other leg.
Exercise 3: Wall Sits
Wall sits are a great way to strengthen all the muscles in your legs, including those that support your knees. This exercise engages your quads, hamstrings, and glutes, giving your knees the support they need.
How to Do It:
- Stand with your back against a wall and your feet about a foot away from it.
- Slowly slide down the wall until your knees are bent at about a 90-degree angle, as if you’re sitting in an invisible chair.
- Hold this position for 15-30 seconds, then slowly slide back up to standing.
- Repeat 5-10 times.
Exercise 4: Calf Raises
Don’t forget about your calves! Strong calf muscles are key to supporting your knees and improving your balance. Calf raises are an easy exercise that you can do anywhere, and they make a big difference in reducing knee pain.
How to Do It:
- Stand with your feet shoulder-width apart, holding onto a chair or wall for balance if needed.
- Slowly rise onto your toes, lifting your heels off the ground.
- Hold the raised position for a few seconds, then slowly lower your heels back down.
- Repeat this movement 10-15 times.
Exercise 5: Step-Ups
Step-ups are a functional exercise that mimics the movement of climbing stairs, helping to strengthen the muscles around your knees. This exercise is great for building strength and improving your balance.
How to Do It:
- Use a sturdy step or platform about 6-12 inches high.
- Step up onto the platform with one foot, then bring the other foot up to meet it.
- Step back down with the same foot, then bring the other foot down.
- Repeat this movement 10-15 times, then switch legs.
Exercise 6: Seated Leg Extensions
Seated leg extensions are a gentle way to work your quads without putting any pressure on your knees. This exercise is perfect if you’re looking for a low-impact way to build strength.
How to Do It:
- Sit on a chair with your feet flat on the ground.
- Slowly straighten one leg out in front of you, lifting it until it’s parallel to the ground.
- Hold the extension for a few seconds, then slowly lower your leg back down.
- Repeat this movement 10-15 times, then switch legs.
Exercise 7: Side-Lying Leg Lifts
Side-lying leg lifts target the outer thigh muscles, which help stabilize your knees and improve your overall balance. Strengthening the outer thigh muscles helps keep your knees aligned properly, reducing pain and making your movements smoother and more stable
How to Do It:
- Lie on your side with your legs stacked on top of each other.
- Slowly lift your top leg as high as you comfortably can, keeping it straight.
- Hold the lift for a few seconds, then slowly lower your leg back down.
- Repeat this movement 10-15 times, then switch sides.
Ready To Get Help With Knee Pain?
If you’ve got knee pain and it’s getting in the way of daily activities – we’re here to help. Simply give us a call at 360-499-0604 or click here to book your appointment.
Or, if you’re not ready to speak on the phone but want more tips on how to ease knee pain, click here to download our FREE knee pain tips guide.
- Preventing Back Pain While Preparing for the Holidays - October 16, 2024
- How to Know When You Need Physical Therapy - October 6, 2024
- 5 Tips to Prevent Neck Pain While Reading or Watching TV - September 18, 2024
