5 Simple Knee Strengthening Exercises to Reduce Pain

Knee strengthening exercises are one of the best ways to combat knee pain and keep your joints healthy.

If you’ve ever felt that frustrating twinge or ache in your knees, you know how it can slow you down in your daily life. Whether it’s climbing stairs, playing with the kids, or just getting through the day without discomfort, having strong, supportive muscles around your knees can make all the difference.

In this blog, I’m going to share five simple exercises that can help strengthen your knees and reduce pain…

If you’re struggling with knee pain right now, please get in touch to get the relief you deserve. You can call us (949) 569-5742, or fill out our quick inquiry form and we’ll be in touch.

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5 Knee Strengthening Exercises

Exercise 1: Straight Leg Raises

Straight leg raises are a simple way to strengthen your quadriceps, the muscles at the front of your thigh that play a key role in supporting your knees. This exercise is gentle on the knees while helping to build strength.

How to Do It:

1. Lie on your back with one leg bent and the other leg straight out on the floor.
2. Tighten the muscles in your straight leg, and slowly lift it about 6-12 inches off the ground.
3. Hold the lift for a few seconds, then slowly lower your leg back down to the floor.
4. Repeat this movement 10-15 times, then switch to the other leg.

Exercise 2: Hamstring Curls

Hamstring curls target the muscles at the back of your thigh, which are important for balancing the strength in your legs and supporting your knees.

How to Do It:

1. Stand up straight, holding onto a chair or wall for balance.
2. Slowly bend one knee, bringing your heel toward your buttocks as far as is comfortable.
3. Hold the position for a second, then slowly lower your leg back down.
4. Repeat this movement 10-15 times, then switch to the other leg.

Exercise 3: Wall Sits

Wall sits are a great way to engage multiple muscles in your legs, including the quadriceps, hamstrings, and glutes—all of which help support your knees. This exercise is simple but can be challenging, so start slow and build up your endurance.

How to Do It:

1. Stand with your back against a wall and your feet about a foot away from it.
2. 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.
3. Hold this position for 15-30 seconds, keeping your back flat against the wall and your weight evenly distributed over your feet.
4. Slowly slide back up the wall to return to a standing position.
5. Repeat 5-10 times, depending on your comfort level.

Exercise 4: Calf Raises

Calf raises focus on strengthening the calf muscles, which play an important role in supporting your knees and improving your balance. Strong calves can help reduce the strain on your knees during activities like walking, running, or climbing stairs.

How to Do It:

1. Stand with your feet shoulder-width apart, holding onto a chair or wall for balance if needed.
2. Slowly rise onto your toes, lifting your heels off the ground as high as you comfortably can.
3. Hold the raised position for a few seconds, then slowly lower your heels back down to the ground.
4. Repeat this movement 10-15 times.

Exercise 5: Step-Ups

Step-ups mimic the natural motion of climbing stairs and are excellent for building strength in the muscles around your knees. This exercise helps improve both strength and balance, making it easier to navigate stairs and other daily activities.

How to Do It:

1. Use a sturdy step or platform about 6-12 inches high.
2. Step up onto the platform with one foot, then bring your other foot up to meet it.
3. Step back down with the same foot, then bring the other foot down.
4. Repeat this movement 10-15 times, then switch legs and repeat.

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Andrew Vertson

Andrew received his Bachelor’s Degree in Exercise Science from California State University, Fresno in 1991. He then earned his Master’s degree of Physical Therapy in 1996 and his Doctorate degree of Physical Therapy in 2002 from Loma Linda University. In 1996 he also earned his Certification as an Athletic Trainer. He has also completed extensive post-graduate course work in orthopedic manual therapy through Kaiser-West Los Angeles and the Ola Grimsby Institute.

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