It is typical to feel stiff or a bit sore the day after you exercise. If you feel so sore that it is difficult to move, then you have overdone your exercise. Your doctor or physical therapist will tell you which exercises are right for you. If you want your knee to function, then you must build muscle in the top of your thigh.
As you perform these movements, the knees (along with the feet and ankles) absorb a lot of force, Kellen Scantlebury, DPT, CSCS, founder of Fit Club NY, tells SELF. Because of this, “it’s really important that the knee and the muscles that surround the knee are working optimally,” says Scantlebury. This move helps strengthen muscles in the front and back of your legs and your lower back, which helps you lunge and squat properly without knee pain. Both legs will be strengthened at the same time in this exercise.
Knee muscle pain can be debilitating and limit your ability to move freely. However, incorporating specific exercises into your daily routine can help alleviate discomfort and strengthen the muscles surrounding the knee joint.
It differs from how far you can bend down but how deep of a stretch you get. This is another one that helps strengthen those hammies and promotes blood flow in the knees. Plus, because this is an isometric exercise in which you hold a single position, it tends to be comfortable on even the crankiest of knees. Before stretching, try to spend at least 5 to 10 minutes warming up. Low-impact activities like cycling on a stationary bike, walking, or using an elliptical machine are good warmup options.
It’s common to be prescribed quad exercises after knee injury, but anyone with problem knees should be doing them, too. Because TFL pain and tightness is commonly caused by weak glutes, regularly strengthening your butt muscles can help reduce the chances of TFL issues. Mitro’s number-one suggestion is to incorporate running-specific exercises and movement patterns into your strength-training routine that specifically load the glutes, like deadlifts. The knee often follows the movements of the foot and hips, which means issues in either area above or below the knee joint can lead to problems in the knee itself, Scantlebury explains. By strengthening all of the important muscles around the knee, you can improve knee stability and alignment, ultimately protecting it from injury, she says.
1. Quadriceps Stretch
In fact, Bochnewetch suggests doing knee-strengthening exercises just two times per week. Pencil them in alongside your usual leg workouts, or as a separate standalone routine, she says. This ensures you will continue to challenge yourself and improve your strength, says Bochnewetch. Your knees play a pivotal role in a lot of daily activities, whether that’s climbing and descending the stairs, running to catch the bus, or even just walking your dog around the neighborhood.
The quadriceps are a group of muscles located on the front of the thigh that play a crucial role in supporting the knee joint. To perform a quadriceps stretch, stand upright and bend one knee behind you, bringing your foot towards your buttocks. Hold onto a stable surface for balance and gently pull your foot closer to your body until you feel a stretch in the front of your thigh. Hold for 30 seconds and repeat on the other leg.
2. Hamstring Curls
Hamstring curls target the muscles located on the back of the thigh, which are important for stabilizing the knee joint. To do this exercise, stand upright and bend one knee while lifting your heel towards your buttocks. Hold for a few seconds before lowering your leg back down. Aim for 10-15 repetitions on each leg.
3. Straight Leg Raises
Straight leg raises are an effective way to strengthen the muscles that support the knee without putting too much strain on the joint itself. To perform this exercise, lie flat on your back with one leg bent and the other straight. Slowly lift your straight leg towards the ceiling, keeping it as straight as possible. Lower it back down with control and repeat for 10-15 reps on each leg.
4. Wall Sits
Wall sits are a great way to engage the quadriceps and glutes, which are essential for knee stability. To do a wall sit, lean against a wall with your feet hip-width apart and slide down into a seated position, keeping your knees at a 90-degree angle. Hold this position for 30-60 seconds before standing back up. Repeat for 3-5 sets.
5. Cycling
Cycling is a low-impact exercise that can help improve knee muscle strength and flexibility. Whether you prefer riding outdoors or using a stationary bike, cycling can be a great way to build endurance and reduce knee pain. Start with shorter rides and gradually increase your distance and intensity as your strength improves.
By incorporating these exercises into your fitness routine, you can effectively manage and prevent knee muscle pain while improving overall joint health. Remember to listen to your body and consult with a healthcare professional if you experience persistent or worsening symptoms.
