Quick Easy Exercises to Help Strengthen Your Knee
One of the best ways to help reduce knee pain is by exercising to strengthen the muscles. While a full-blown work out might not be what you’re used too, there are a few simple exercises you can easily do in the morning to help prepare your knees for the day to come. Practicing these exercises will not only help to strengthen your knees, but can also be the very first baby steps to committing to a regular exercise routine.
Constant pressure on the knees, especially if you’re not one to exercise can actually weaken the muscle and affect joint health. If you’ve ever experienced intense knee pain after a run then you may be familiar with how consistent pressure can cause soreness. The best knee exercises don’t apply too much pressure to the knee, but rather use your body weight to contract the muscles and build strength. An activity like running requires you to stomp hard on the ground at a fast rate, which puts consistent pressure on the knees as they absorb the shock from your feet hitting the ground. The best knee exercises are a repetition of slow movements that focus on building strength, not absorbing shock. Here are a few easy exercises you can try.
Lunges
This is a basic exercise you can try free hand or with dumbbells to help improve your knee strength. To lunge, you must step forward and lower your hips until your back knee is near the ground and your front leg is bent at roughly a 90-degree angle. You can lunge in place and alternate knees, or simply lunge across a room to switch legs.
Step Ups
This one is easy to do at home if you have stairs, or you can use any sturdy box that you can safely step onto. Start in front of your step, step up onto the higher platform with one leg, and then step back down and alternate legs.
Knee Cap Clenches
This is the perfect at home exercise to strengthen the knees and reduce pain. Sit in a chair and place a soft large ball (a soccer ball will work) between your knees. Squeeze your knees together, clenching the ball, and then release and repeat.
Wall Sits
Start with your back to a wall and slide down until your legs are bent at about a 90-degree angle. It should look like you’re sitting on an invisible chair, the wall works as your support. Begin by trying to hold the position for 30 seconds, and increase your time as it becomes easier. The longer you hold it the better. This is the perfect exercise for over all leg strength.
Heel Raises
Stand with your feet shoulder width apart and go up onto your tippy toes, place your heels back on the ground and repeat. This simple exercise focus’s more on your calves, but will help to strengthen the ankle, heels, and leg muscles to help distribute pressure from the knee by encouraging a strong calf support.
These are all easy exercises to help strengthen knee muscles to alleviate pain and swelling that may occur on a daily basis. They don’t require any machinery, and they are great exercises for beginners. You can easily do these in the morning at home before you start your day to prepare your knees for the hours to come.
Dr David M. Spitz is the founder and clinic director of the Chiropractic Health Center of Bristol, located in Bristol, CT. Since 1982, he has treated thousands of patients for various conditions ranging from neck and back pain, to migraine headaches. He specializes in treating patients who have suffered whiplash injuries and/or back injuries in a motor vehicle accident.
Dr Spitz was a volunteer EMT-I and a lieutenant for several years at the Burlington Volunteer Fire Department. He has lectured throughout CT on various topics including, chiropractic, stress management, headaches and preventing back injury in the workplace.
