7 Knee Exercises to Save Your Knees

7 Knee Exercises You Can Do Now to Save Your Knees Later

Knee pain is a common problem, especially as we age. Surprisingly, there are several things you can do to prevent or reduce knee pain. Regular knee exercises are one of the best ways to keep your knees healthy and strong. Here are seven exercises that can help save your knees later in life:

1. Hamstring curls:

Strengthening the muscles around the back of your thigh can help take some of the strain off your knees. To do this knee exercise, lie on your back with your legs straight. Place a resistance band around your ankles and slowly curl your legs up towards your butt, then release back to the starting position.

2. Quadriceps stretches:

Stretching the muscles in the front of your thigh can help prevent knee pain. To do this stretch, stand straight up, and hold onto a chair or other object for balance. Bend one leg back behind you, keeping your knee straight, and grab your ankle with your hand. Pull your heel towards your butt and hold for 30 seconds. Repeat on the other side.

3. Heel raises:

Strengthening your calf muscles can help reduce knee pain and prevent injuries. To do this exercise, stand with your feet hip-width apart and hold onto a chair or other support for balance. Slowly raise your body up onto your toes, then lower back down. Repeat 10-15 times.

4. Hip abduction:

This exercise helps to strengthen the muscles around your hips, which can take some of the strain off your knees. To do this exercise, lie on your side with your legs straight. Lift your top leg up towards the ceiling, and after that lower it back down. Repeat 10-15 times, then switch sides and repeat.

For a more detailed tutorial, click here courtesy of WebMd

5. Glute Bridge:

This exercise is great for strengthening the gluteal muscles, which play a crucial role in stabilizing the pelvis and supporting overall lower body alignment. Strong glutes can help reduce the strain on your knees by absorbing some of the impact and helping to maintain proper knee alignment during movement.

To perform a glute bridge, lie on your back with your knees bent and feet flat on the ground, hip-width apart. Place your arms by your sides with your palms facing down. Press through your heels and engage your core as you lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold the position at the top for a few seconds, squeezing your glutes, and then slowly lower back down to the starting position. To make this exercise more challenging, you can try doing single-leg glute bridges by extending one leg while lifting your hips. Repeat 10-15 times for 2-3 sets.

6. Step-Ups:

Step-ups are an excellent exercise for strengthening the quadriceps, hamstrings, and glutes, which are all vital for knee stability and function. This exercise also enhances your balance and coordination, which can help reduce your risk of falls and knee injuries.

To perform step-ups, stand in front of a sturdy step or platform, such as a step bench or a low stair. Place one foot entirely on the step, ensuring your knee is aligned over your ankle, not jutting forward. Press through the heel of the foot on the step to lift your body up, bringing your opposite foot up to meet the leading foot. Then, step back down with the same leg that came up first, followed by the other leg. To increase the intensity, you can add dumbbells or increase the height of the step. Aim for 10-15 repetitions on each leg, completing 2-3 sets.

7. Balance Training:

Balance exercises are crucial for knee health, particularly for preventing falls that could lead to knee injuries. Improving balance also enhances proprioception, which is your body’s ability to sense movement and position, thereby providing better knee joint stability during daily activities.

To practice balance training, start by standing near a chair or wall for support. Stand on one leg with your knee slightly bent and lift the opposite leg off the ground. Engage your core and focus on a point in front of you to help maintain balance. Hold this position for about 10 seconds before switching to the other leg. To make the exercise more challenging, try closing your eyes or standing on a less stable surface, like a foam pad. Repeat this exercise 10-15 times on each leg, performing 2-3 sets.

Here are some additional Knee exercises as recommended by the NHS

These knee exercises, when done consistently, can help build the muscles around your knees, improve joint stability, and reduce the risk of knee pain and injury.

Also, use a kneepad like our Kneepal Kneepad when going down on your knees. It helps to reduce the impact and prevent pain.

These knee exercises can help you avoid knee pain and injuries. Do them regularly to keep your knees healthy and strong.

If you have knee pain, talk to your doctor before starting any new exercise program. These exercises can help improve your knee health and reduce your risk of pain and injuries.