Whether you lead an active lifestyle or not, knee pain can be detrimental to everyday living. In fact, over 18 million people see a doctor regarding knee pain a year. This pain may be caused by injury, osteoarthritis, overuse, or a sprained ligament, to name a few.
The best thing you can do is to strengthen the muscles around your knee. Stretching and strengthening exercises can be performed at home. You should always consult your doctor or therapist before beginning any exercise program.
Below, you will find a list of 7 common and effective exercises you can do to strengthen your knee.
7 Knee Exercises to Do At Home
Heel and Calf Stretches
This stretch works the muscles in your lower leg, specifically the calf muscle. To do this:
- Stand facing a wall
- Place both hands on the wall and move one foot back, as far as you can where it is still comfortable. Keep your feet flat on the floor, with a slight bend in your knees.
- Lean towards the wall and hold for 30 seconds. You should feel the stretch down the back of your leg.
- Do with both legs and repeat 3 times per leg.
Hamstring Curl
This can be done two ways – either with a chair or by laying on the floor, whichever is easier and more comfortable for you.
- Stand holding onto a chair and lift one leg at a time, curling at the knee.
- Lie flat on the floor, on your stomach. Bring your heels as close as you can to your buttocks and hold that stretch for 15 seconds.
Quadricep Stretch
This stretch targets your quadriceps, the muscles in the front of your thighs. This also helps your hip flexors. To do this stretch:
- Use a wall or chair for support. Stand with your feet shoulder-width apart.
- Bend one knee so your foot touches your buttocks, as far as your can comfortably. Hold for 20 seconds
- Return to standing position
- Do this for both legs
Calf Stretches
Stand facing a wall with your feet shoulder-width apart. Slowly raise your heels as high as you can, going to a tiptoe position. Then lower, and repeat 10 times.
Half Squats
These squats strengthen your leg muscles without straining your knees. To do this exercise:
- Stand with your feet shoulder-width apart in front of a chair. Place your hands on your hips.
- Slowly squat down so your knees are at a 45° angle. Tap the chair with your buttock and then stand.
- Pause slightly and then stand up, pushing through your heels. Careful to not raise yourself with your toes.
- Repeat 10 times.
Leg Extensions
This exercise uses your own body as weight to strengthen your muscles without adding pressure to your knees.
- Sit in a chair with your feet flat on the floor, about hip-width apart.
- Look straight ahead and using your thigh muscles, raise one leg as high as possible without your hips or buttocks lifting.
- Pause and lower to starting position.
- Repeat 10 times per leg
Step-Ups
Using the bottom step on your staircase, place one foot on the floor and the other on the step. Keeping your hips level, and using your leg that is on the step, slowly raise your other foot to the step. Carefully lower your foot back down. Switch legs and repeat.
If your knee pain persists, it is best to talk to your doctor about your symptoms. Knee pain that goes untreated or ignored can cause other serious conditions in your hips and back.
Contact Dr. Mark Hawass at ArthritisVIP-Toronto to learn more about knee pain and how it can be effectively treated with Knee PRP – Toronto and IV infusion therapy – Toronto.
