The Best Knee Exercises for Strength and Stability

October 15, 2018

Knee pain is one of the most common ailments adults in the United States endure. Knees have a tremendous amount of pressure placed on them every day, and years of running, jumping and weight bearing can stress the ligaments and joints. Unfortunately, knee pain typically only gets worse with age.

It’s important for adults with knee pain to seek knee rehabilitation in Fort Mill, SC to reduce their discomfort and improve the condition affecting the knee. This is even more important if the patient in question is currently an athlete, or if the pain is so bad the patient is unable to move much at all.

One of the best ways to treat painful knees is through gentle exercises. Your health care provider will be able to show you a variety of useful exercises that can help strengthen and stabilize the knee for improved mobility.

Benefits of doing knee exercises

When you hear the term “exercise,” you’re most likely to equate it with “strength.” Exercising the knee can help activate and strengthen the muscles that surround the knee, which helps promote stability.

Additionally, exercising the knee is beneficial to people suffering from swelling, inflammation and stiffness. Immobility may feel better for the time being, but moving the knee regularly can help elongate muscles and ligaments so they don’t become extremely tight in the future.

Try these knee exercises at home to help with pain

When introducing exercises for knee rehabilitation in Fort Mill, SC, health practitioners must be careful not to incorporate any exercises that will actually cause additional pain in the knee. These may include high-impact movements or others that further the wear on cartilage in the knee.

Instead, some of the best exercises actually strengthen the nearby quadriceps and hamstrings:

  • Partial squats: Stand with your knees shoulder-width apart and hold onto a chair or other steady surface as you slowly squat. Act as if you are sitting in a chair, then stand back up. Repeat this movement approximately 10 times, going slowly if mobility is difficult.
  • Calf raises: Stand against a wall or while holding on to a chair with your feet shoulder-width apart. Lift your heels off the ground, standing on your toes for a few seconds, then release and lower the heels down. Repeat this 10 to 15 times.
  • Lunges: Start by standing with your feet facing forward. Use one leg to take a step in front of you and bend at the knee, creating a 90-degree angle in the front knee and lowering the back knee to the ground. Then, step back into your original position. Alternate lunges on both legs, doing 10 reps on each side.
  • Straight leg raises: Lay on the ground with your legs flat. Slowly lift one leg up approximately a foot and hold it there, straight in the air for 10 seconds. The toe should be pointed toward the sky, not pointed in the same direction as the leg. Then, lower the leg and repeat on the other side. Repeat on each side five more times. Try placing a towel or pillow under the small of your back to avoid discomfort.

There are many other useful exercises that can improve strength and stability in failing knees. Apollo Physical Medicine offers a variety of non-surgical treatment options for joint pain and knee rehabilitation in Fort Mill, SC. Contact us today to see how we can help ease your pain.

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