How To Build Strong Knees: 3 knee strengthening exercises

Before I injured my knee I believed I had to strengthen my knee muscles. The problem is that the knee doesn't have many supporting muscles so you need to build up the core muscles that support the knee. These include the thigh and buttocks muscles (quads and gluts). The stronger these become the less prone you'll be to getting knee injuries.

3 exercises to build strong knees

1. The lunge

This exercise strengthens the quadriceps muscles, gluteal muscles and the hanstring muscles.

You can do this anywhere at anytime as long as you have enough space to stretch your body. Start with your feet a shoulder width apart then step forward with your right foot landing heal first. Your knee should be at 90 degrees directly above your toes. Your back knee is stretched behind you so it barely touches the ground. Hold that position for a count of 20 to 30 seconds or until you feel your muscles burning. Return to the starting position, then do the opposite legs. Repeat this exercise 2 to 3 times or until your legs get tired. Over time you'll legs will get stronger.

A variation of this lunge exercise is to use weights by including dumbbells in each hand. Raise them above your head as you perform the exercise.

2. Wall squats

Stand with your back against the wall. Lift one leg up then bend the supporting leg at 30 degrees and hold it there for 30 seconds. Don't bend it over 30 degrees if you already have knee problems. It will aggravate the injury by putting too much pressure on the knee. Repeat this exercise for the other knee. Do it several times to strengthen your quads.

3. Calf Stretch

This is a great exercise to do first thing in the morning and/or later in the day. Stand with your feet pointed forward facing a wall or post. Extend your right leg backwards keeping the heel down. Slowly bend the leg front knee while straightening the right leg. You will feel the upper calf muscles of your back leg getting stretched. Repeat this exercise for the other leg. Do several repetitions.

The key to strengthening your knees is to do these exercises consistently every day for several weeks. It will not only speed up the recovery of injured knees but prevent future knee pain.

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Overuse Knee Injuries: Causes and Prevention

One of the main causes of knee pain is overuse. It's easy to do. For instance, I typically run every day for exercise even if a feel a little pain, are tired or have worn out shoes. I won't miss a day unless I experience an injury. Well, one day it happened while playing soccer. My knee suddenly gave out and couldn't run the next day. The doc said I had knee tendinitis caused by overuse.

These knee injuries are characterized by pain felt around the front or sides of the knee joint (my pain was on the inside of the knee). The pain is most intense when squatting or bending your leg towards your buttocks. Exercising makes it temporarily subside only to return again when you've cooled down.

Read this article on Overuse Knee Injuries to identify possible causes and do prevention exercises..photos are included.

Knee Tendonitis Can Be Healed

I've been a runner all my life however last summer was the first time I experienced pain on the inside of my leg leg just below the knee cap. I stayed off it for  a few days hoping it would go away but it didn't so I made an appointment with my doctor. He referred me to an orthopedic doctor who said it was probably knee tendinitis. She took some X-rays to check if there was anything else causing the pain ie arthritis because I'm currently 56 and arthritis in the joints is common at that age. Fortunately she didn't find anything and prescribed 800mg of ibuprofen 3 times a day for 2 weeks and told me no more exercise including running and skiing which are my favorite sports.

I diligently followed her recommendations for several weeks but the pain remained. I decided to stay off my leg as much and as long as possible without going crazy by not being able to go running. Instead I exercised my upper body and worked on strengthening the muscles that support the knee..primarily my hips and glutes.

Here's a Video of the Top 4 Exercises for Hips & Glutes






I've been following these exercises for 2 months now and have begun running 2 miles a day on the treadmill. Last weekend I went downhill skiing without encountering any knee pain. Even though I still experience a small amount of pain if I push my thumb into into the area below my knee this proves knee tendinitis can be healed.

Let me know your story by leaving a comment below.

Knee Pain Running

I've been running all my life with no knee pain, however when I turned 56 I began encountering knee pain while running several miles around a lake near my home. My doctor said I have knee tendinitis, prescribed ibuprofen and told me to stay off it. The pain still remained after completing the ibuprofen so I stayed off it (no running) for several months hoping it would go away.

It didn't!

I'm now stretching and strengthening my thigh, hips and stomach muscles everyday to provide support for my knee with the faith it will heal naturally.

What's your story?

Leave your comment below.