Dealing with knee discomfort can put a kink in your favorite pastimes, whether you’re a competitive athlete, a weekend warrior, or a regular walker.
Knee discomfort is a common complaint. According to a study, 18 million people seek medical attention for knee discomfort each year.
This includes discomfort induced by:
- Osteoarthritis
- Tendinitis
- Meniscus tears
- Sprained knee ligaments
- Bursitis
- Overuse
The good news is that there are numerous strategies to alleviate knee discomfort, including self-care stretching, and strengthening activities.
In this article, we’ll go over some of the most efficient exercises for strengthening your knee and reducing knee discomfort.
Knee discomfort and exercises
If you have knee discomfort as a result of an injury, surgery, or arthritis, mild stretching, and strengthening activities can help relieve the pain while simultaneously improving your flexibility and range of motion. With gentle stretching and strengthening exercises, you can strengthen the muscles that support your knee joint.
Before beginning an exercise program for knee discomfort, consult with your doctor or physical therapist to ensure that the activities are appropriate for you. They may suggest certain changes based on your scenario.
Stretching Exercises
Before stretching, it is advised to warm up for at least 5 to 10 minutes. Warm-up activities that are low-impact include cycling on a stationary bike, strolling, and utilizing an elliptical machine.
Do the next three stretches once you’ve warmed up, and then repeat them after you’ve finished the knee-strengthening exercises.
Try to perform these stretches and exercises four to five times per week.
1. Calf and heel stretch
This stretch focuses on the lower leg muscles, notably the calf muscles.
To perform this stretch:
- Place your back on a wall.
- Place your hands against the wall and step back as far as you can comfortably. Both feet’ toes should be facing forward, heels flat, and knees slightly bent.
- Lean into the stretch for 30 seconds and hold. You should feel the stretch in your back leg.
- Repeat with the other legs.
- Repeat this stretch for each leg twice.
2. Quadriceps stretch
This stretch focuses on your quadriceps, the muscles in the front of your thighs. This move can assist enhance the flexibility of your hip flexors and quadriceps.
To perform this stretch:
- Use a chair or stand near a wall for support. You should have your feet shoulder-width apart.
- Bend one knee and bring your foot up toward your glutes.
- Grab your ankle and pull it as close to your glutes as is comfortable.
- Hold the position for 30 seconds.
- Return to the beginning posture and alternate legs.
- Repeat on each side twice.
3. Hamstring stretch
This stretch focuses on your hamstrings, which are the muscles in the rear of your thigh.
To perform this stretch:
- You can add cushioning under your back with a mat for this stretch.
- Straighten both legs as you lie down on the floor or mat. If it’s more comfortable, bend both knees and place your feet flat on the floor.
- Raise one leg off the ground.
- Gently draw your knee toward your chest until you feel a tiny stretch. This shouldn’t be difficult.
- Hold the position for 30 seconds.
- Lower and switch legs.
- Repeat on each side twice.
Exercises for Knee Strengthening
According to the American Academy of Orthopaedic Surgeons, training the muscles around your knee on a regular basis might assist in alleviating stress on the joint.
To strengthen your knees, focus on activities that target your hamstrings, quadriceps, glutes, and hip muscles.
4. Half Squats
Half squats are a great method to develop your quadriceps, glutes, and hamstrings without putting too much strain on your knees.
This stretch should be felt in the back of your leg and up to the base of your glutes. When you flex your foot, you may feel your calves stretch.
To complete this exercise:
- In a standing squat, separate your feet by shoulder width. Place your hands on your hips or in front of you for stability.
- While squatting down approximately 10 inches and staring straight ahead, maintain a forward-facing posture. This is the midpoint of a complete squat.
- Pause for a few seconds, then push through your heels to stand up.
- Perform between two and three sets of 10 reps.
5. Calf raises
This exercise helps to strengthen the back of your lower legs, including your calf muscles.
To complete this exercise:
- Place your feet shoulder-width apart. Position yourself against a wall or grab the back of a chair for support.
- Lift both of your heels off the ground and stand on the balls of your feet.
- Return your heels to the starting position slowly. Control is essential when performing this workout to improve your calf muscles.
- Perform between two and three sets of 10 reps.
6. Hamstring curl
Standing hamstring curls work the hamstrings and glutes. It also takes strong core muscles to keep your upper body and hips stable.
To complete this exercise:
- Use a chair or stand against a wall for support. You should have your feet hip-width apart.
- Raise one foot, bend your knee, and point your heel toward the ceiling. Go as far as you can with your upper body stationary and your hips pointing forward.
- Maintain the position for five to ten seconds.
- Relax and return to your starting position.
- Perform two to three sets of ten repetitions for each leg.
7. Leg extensions
Strengthening your quadriceps using your own body weight rather than a weighted machine relieves pressure on your knees.
To complete this exercise:
- Sit up straight in your chair.
- Place your feet hip-width apart on the floor.
- Look ahead, engage your thigh muscles, and extend one leg as high as you can without lifting your buttocks off the chair.
- Following a little delay, return to the starting position.
- Two to three sets of ten repetitions should be performed for each leg.
8. Straight legs raises
The straight leg lift works both your quadriceps and your hip flexors. You should feel your shins tense when you flex your foot at the end of the action.
As the exercise becomes easier, add a 5-pound ankle weight and progressively work up to a greater weight as your leg strength improves.
To complete this exercise:
- You can add cushioning under your back using a mat for this workout.
- Lie on your back with one leg bent and the other straight out in front of you.
- Contract your straight leg’s quadriceps and steadily elevate it off the floor until it’s the same height as your bent knee.
- Pause for 5 seconds at the top, then lower to the starting position.
- Two to three sets of ten repetitions should be performed for each leg.
9. Side leg raises
This exercise engages both your hip abductor muscles and your glutes. Your hip abductor muscles, which are placed on the outside of your hips, allow you to easily stand, walk, and rotate your legs. Strengthening these muscles can help prevent and manage hip and knee discomfort.
As the exercise becomes easier, add a 5-pound ankle weight and progressively work up to a greater weight as your leg muscles strengthen.
To complete this exercise:
- Lie on your side, stacking your legs on top of each other. Place one hand on the floor in front of you and cradle your head in the other.
- Raise your top leg as far as you can comfortably. This should be felt on the side of your hips.
- After a brief pause at the top, lower your leg.
- Two to three sets of ten repetitions should be performed for each leg.
10. Prone leg raises
This workout targets both your hamstrings and glutes. As the workout becomes simpler, you can add a 5-pound ankle weight and eventually work up to a greater weight as your leg muscles strengthen.
To complete this exercise:
- You can add cushioning beneath you using a mat for this workout.
- Lie on your stomach, your legs straight out in front of you. Allow your head to rest on your arms.
- Engage your glute and hamstring muscles in your left leg and raise your leg as high as you can without hurting yourself. Throughout this exercise, keep your pelvic bones on the floor.
- Hold your elevated leg in place for 5 seconds.
- Lower your leg, then rest for 2 seconds before repeating.
- Two to three sets of ten repetitions should be performed for each leg.
Other types of knee pain exercise
After you’ve strengthened your knees, you might want to explore including low-impact workouts into your program. Low-impact workouts are less stressful on your joints than high-impact exercises such as running or leaping.
Low-impact exercises include the following:
- Swimming
- Water aerobics
- Yoga
- Tai chi
- Elliptical machine
- Stationary cycling
- Walking
What else can relieve knee pain?
Finding relief from knee pain is dependent on the underlying reason or condition that is interfering with your regular activities. Excess weight puts additional strain on your knees, which can lead to osteoarthritis.
According to a study, the most successful treatment in this scenario is weight loss. Your doctor may advise you to combine diet and exercise to lose weight and strengthen the muscles in your lower body, particularly around your knees.
A study discovered that persons with overweight and knee osteoarthritis achieved weight loss and pain reduction following 18 months of a diet and exercise regimen.
If overuse is the cause, your doctor will most likely recommend RICE (rest, ice, compression, and elevation) and physical therapy. A physical therapist can help you create a program that includes a range of motion exercises, stretches, and muscle-strengthening activities.
In conclusion
Every year, more than 18 million Americans suffer from knee discomfort. Stretching and strengthening activities that target the muscles that support your knees may help relieve discomfort, increase range of motion and flexibility, and lower your risk of injury in the future.
Before beginning any workout program for joint discomfort, consult with your doctor or physical therapist. They can advise you on the safest exercises for you. In addition, they can recommend modifications based on your knee pain and its underlying cause.