Our knees are one of the most important joints in our body: they facilitate mobility, support our weight, absorb shock, and provide stability in certain movements. It’s important we know how to keep them strong and loose so that we can stay active throughout our lives. Knee injuries account for a large percentage of sports injuries and knee pain can be debilitating, severely limiting our quality of life. In this blog, we will talk about the exercises and stretches you can do at home to fix knee pain, strengthen your knees, and prevent common injuries.
The knee joint is extremely powerful, allowing for flexion and extension of the leg. This hinge joint is structured around three key bones: the thigh bone (femur), the shin bone (tibia), and the knee cap (patella).
The major muscles around the knee joint are the quadriceps and hamstrings in the thigh. They work hard to stabilize and relieve pressure from the joint. Therefore, keeping these muscles strong and flexible is key to improving the strength of your knees and preventing injuries.
Exercises and Stretches
Strengthening the muscles around the knee can quickly relieve your pain and improve mobility. You don’t even need a fancy gym membership – all of these exercises can be done in the comfort of your own home. Still, it is important to consult with a physical therapist or other healthcare provider to ensure these exercises are appropriate for your individual body and needs. According to the Hospital of Special Surgery, one of the leading hospitals in knee injury recovery, here are 4 exercises to strengthen your knees:
Squats:
- Stand tall, with feet shoulder-width apart, toes slightly out, core engaged.
- Push your hips back, bend your knees, keeping your chest up.
- At the bottom, your thighs stay parallel to the ground, knees over toes.
- Drive through your heels and extend your hips and knees.
- Stand up fully and repeat for desired reps.
How to: https://youtu.be/13EWwodnuPU
Deadlifts:
- Stand with feet hip-width apart, barbell over mid-foot. Grip the bar.
- Engage your core, keeping your back straight, with shoulders over the bar. Your chest stays up.
- To lift, push through your heels, and extend your hips and knees, keeping the bar close.
- Stand tall, fully extending hips and knees.
- Hinge at your hips and lower the bar back to the ground.
How to: https://youtu.be/GpjGXDfpqLE
Monster Walks:
- Place a resistance band around your thighs or ankles, feet shoulder-width apart, knees slightly bent.
- Keep your core tight, chest up, and maintain a slight squat position.
- Take a small step to the side with one foot, then bring the other foot to follow, maintaining tension on the band.
- Continue stepping side to side for the desired number of reps, then switch directions.
How To: https://youtu.be/98s_bUTMhQo
Heel-Toe Raises:
- Stand tall with feet hip-width apart, hands on hips or by your sides.
- Lift your heels off the ground, standing on your toes.
- Lower your heels and lift your toes off the ground, balancing on your heels.
- Alternate between heel and toe raises for the desired number of reps.
Pair these 3 stretches with your exercises to stay flexible:
Half-Kneeling Hip Flexor Stretch:
- Kneel with your left foot forward, and left knee at a 90-degree angle.
- Extend your right leg straight behind you, top of the foot on the floor.
- Place hands on hips, and engage your glutes to tuck your pelvis under.
- Shift weight forward, feeling a stretch in the front of your right hip. Hold 1-2 minutes.
- Return to the starting position, then repeat on the other side.
How to: https://youtu.be/mzPvzMivukw
Dynamic Hamstring Floor Stretch:
- Lie on your back with your legs extended.
- Bend your left knee toward your chest, holding behind your thigh with both hands.
- Pull your left leg toward you, keeping your arms straight and upper body relaxed. Aim for your knee to be over your hip.
- Slowly straighten your left leg toward the ceiling, then bend it back. Repeat for 1-2 minutes.
- Lower your left leg, extend it straight, and repeat on the other side.
Figure 4 Stretch:
- Lie on your back with knees bent, and feet flat on the floor.
- Cross your left ankle over your right knee.
- Grab behind your right thigh with both hands and gently pull your leg toward your chest until you feel a stretch in your left glute and hip.
- Hold the stretch for 1-2 minutes.
- Return to the starting position and repeat on the other side.
How To: https://youtu.be/jt3pBOl2XBw
Knee injuries and pain are one of the most common reasons to see a doctor or physical therapist. Luckily, it can be fixed with practice and dedication. Staying flexible and keeping your legs strong is critical in preventing injuries and enabling you to stay active throughout your life. Do these stretches and exercises a few times a week to feel better and live better, longer.
References
https://www.chrisbaileyorthopaedics.com/blog/beginners-guide-to-the-knee/
https://www.hopkinsmedicine.org/health/conditions-and-diseases/ligament-injuries-to-the-knee
