Living with knee pain? 5 knee strengthening exercises that can bring relief

Knee pain can stop you in your tracks—literally. It can be frustrating when simple things like walking the dog, taking the stairs or enjoying your favorite workout suddenly feel uncomfortable or out of reach. However, most knee pain can be improved, and often, the key isn’t more rest, it’s actually more movement.

While it’s tempting to take it easy when knee pain flares up, gentle motion and strength training are often better long-term solutions. Knowing how to strengthen knees with the right exercises can help stabilize the joint, support surrounding muscles and restore flexibility.

The struggle with knee pain is real

The knee is the largest joint in the human body, built to bear weight and keep us moving through life. With every step, jump and twist, your knees take on a tremendous workload. Because our knees do so much, even small imbalances, like weak muscles, poor posture, carrying extra weight in our bodies or improper form during exercise, can add up.

According to the American Academy of Family Physicians, about one in four adults experiences frequent knee pain, leading to millions of doctor visits each year.

Common causes of knee pain

Knee pain can develop for a variety of reasons, from sudden injuries and arthritis to gradual wear over time. Understanding what’s behind your knee pain is the first step toward managing it. For many people, building muscle strength, particularly in your legs and core, can provide the stability and support needed to reduce pain and prevent further injury.

Some of the most common causes of knee pain include:

• Overuse or repetitive stress: High-impact activities like running or jumping can irritate tendons and cartilage around the knee.
• Osteoarthritis: Age-related wear and tear is one of the leading causes of chronic knee pain, especially among adults over 50.
• Injury or trauma: Sprains, ligament tears (such as an ACL tear) or meniscus injuries can cause lasting discomfort.
• Muscle weakness or imbalance: When the muscles around your knees, hips or thighs aren’t strong enough to support proper alignment, extra pressure is placed on the joint.
• Inflammation or underlying conditions: Bursitis, tendinitis or conditions like rheumatoid arthritis can also contribute to persistent knee pain.

How’s your knee health? Take this short quiz and find out.

5 strength-training exercises for knee pain

Before you start any exercise plan, it’s important to first talk with your healthcare provider, orthopedist or physical therapist, especially if your pain is the result of an injury or severe. Once you’ve been cleared to move, focusing on low-impact strength exercises can make a big difference.

The following five moves are designed to strengthen the muscles that support the knee, improve flexibility and keep you moving with less pain and greater confidence. These should be practiced four to five days a week, for six weeks. For each exercise, perform three sets of 8-15 repetitions, and rest for 15-30 seconds between each set.

Seated Knee Extension

• While seated, with legs uncrossed, sitting up tall, squeeze your thigh muscles and slowly extend your knee and straighten your leg.
• Hold for five seconds and then bend the knee to bring your foot down to the floor.
• Repeat and perform on both legs.

 

Suffering from aching knees? Try this seated knee extension #exercise to help relieve the pain. || Perform three sets of 8-15 repetitions, and rest for 15-30 seconds between each set. • While seated, with legs uncrossed, sitting up tall, straighten your right knee all the way and squeeze your thigh muscles. • Hold for 3 seconds, and then bring your leg down. • Repeat and perform on both legs. #strengthtraining #achingknees #health #fitness #wellness

A post shared by Baylor Scott & White Health (@bswhealth) on Feb 20, 2017 at 10:04am PST

Sit to Stand Squats

• With your butt bones on the edge of a seat and knees bent at 90 degrees, push your body weight through your heels and stand up.
• Slowly lower yourself back down to the seat.
• Repeat.

 

Suffering from aching knees? Try sit-to-stand squat #exercises to help relieve the pain. || Perform three sets of 8-15 repetitions, and rest for 15-30 seconds between each set. • With your butt bones on the edge of a seat and knees bent at 90 degrees, push your body weight through your heels and stand up. • Slowly lower yourself back down to the seat. • Repeat. #strengthtraining #kneeexercises #health #fitness #wellness

A post shared by Baylor Scott & White Health (@bswhealth) on Feb 20, 2017 at 10:15am PST

Standing Hamstring Curls

• While standing with feet shoulder-width apart, hold on to the wall or back of a chair for balance. Lean your body weight towards the left side and curl your right lower leg up towards your buttock.
• Hold for five seconds, then slowly lower back down towards the ground.
• Repeat and perform on both legs.

 

Suffering from aching knees? Try standing hamstring curls to help relieve the pain. || Perform three sets of 8-15 repetitions, and rest for 15-30 seconds between each set. • While standing with feet shoulder width apart, lean your body weight towards the left side and curl your right lower leg up towards your buttock. • Slowly lower back down towards the ground. • Repeat and perform on both legs. #strengthtraining #kneeexercises #health #fitness #exercise #wellness

A post shared by Baylor Scott & White Health (@bswhealth) on Feb 20, 2017 at 10:27am PST

Single Leg Balance

• With feet shoulder-width apart, lean your body weight towards the left side. Have a chair or wall nearby for balance.
• Lift your right lower leg off of the ground with a bend in the knee at ninety degrees.
• Stand on your left leg for fifteen to sixty seconds.
• Switch sides and perform three sets on each leg.

 

Suffering from aching knees? Try single leg balance #exercises to help relieve the pain. || Perform three sets of 8-15 repetitions, and rest for 15-30 seconds between each set. • With feet shoulder-width apart, lean your body weight towards the left side. • Lift your right lower leg off of the ground with a bend in the knee at ninety degrees. • Stand on your left leg for fifteen to sixty seconds. • Switch sides and perform three sets on each leg. #strengthtraining #kneeexercises #health #fitness #wellness

A post shared by Baylor Scott & White Health (@bswhealth) on Feb 20, 2017 at 10:26am PST

Calf Raises

• While standing with feet shoulder-width apart, hold on to the wall or back of a chair for balance.
• Stand on your left foot, lifting the right foot off the floor.
• Slowly raise your left heel off the ground as high as you can, then lower. Focus your weight on the ball of your foot.
• Repeat and perform on both legs.

If after four to six weeks of trying these exercises, you’re still experiencing knee pain, you book to see an orthopedist to determine the cause of your discomfort and if further treatment is necessary. You can also explore our treatment guide for hip and knee pain.