Knee Strengthening Exercises
People rely on their knees heavily as they walk, run, jump, or climb. As a result, the knees are highly susceptible to pain and injury. When knee pain and injuries occur, our physical therapists at Flowers Physical Therapy may recommend exercises to strengthen the muscles around the knee. Continue reading to learn more about our therapist’s favorite knee strengthening exercises.
As always, please consult with a physical therapist or other medical professional prior to starting a new workout routine.
Knee Strengthening Exercises Here
Some of the best exercises that strengthen the knee include:
- Leg Press – This exercise works the quadriceps, the large muscles in the front of the thigh. You can do the leg press with a machine at the gym or by using your body weight. To exercise with your body weight, simply stand on one leg and gradually lower your other leg behind you. Be sure to keep your knee from reaching your toes, and hold the position for a moment before returning to the starting position.
- Hamstring Curl – This exercise works the hamstring muscles located in the back of the thigh. Hamstring curls can be done with a machine at the gym or by using resistance bands. If using resistance bands, loop the band around your ankles and lie on your back with your legs extended. From this position, curl your legs towards your glutes, and squeeze your glutes at the top of the curl. Hold for a moment, and return to the starting position.
- Calf Raise – This exercise works the calf muscles located in the back of the lower leg. You can perform calf raises with or without weight. To do this exercise without weight, stand with your feet hip-width apart and raise onto your toes. Hold before lowering back down.
- Wall Squat – This exercise works the quadriceps, hamstrings, and glutes. To do this exercise, stand with your back against a wall and feet shoulder-width apart. Slowly lower yourself down the wall until your thighs are parallel to the ground. Hold for a few seconds before pushing back up to the starting position.
- Step-Ups – This exercise works the quadriceps, hamstrings, and glutes. To do this exercise, stand in front of a step or box with your feet hip-width apart. Place your left foot onto the step and press down, driving your body up, so your left leg is straight. As you drive up, bring your right leg up so that it is parallel to the ground. Return to the starting position and repeat with the opposite leg.
Performing these exercises regularly can help to strengthen the muscles around the knee and reduce pain and injury. However, before beginning any new exercise routine, consulting with a physical therapist is essential.
At Flowers Physical Therapy, our staff is dedicated to helping you feel your best and achieve your wellness goals. To learn more about knee strengthening exercises, be sure to contact us today and request an appointment!