8 Knee Exercises to Get You Back in The Game

Is it safe for me to work out?

Remember that the information below is not individualized to your specific diagnosis. It is always recommended that you are given a thumbs up by a registered healthcare practitioner such as a Physiotherapist or Chiropractor beforehand, especially if you are concerned about aggravating your pain or damage. With that said, the best thing you can do is strengthen and keep the muscles that support your knee flexible. Begin slowly and gradually increase your workload. With that out of the way, here are some prime home exercises to help strengthen your knee.

First, nailing the warm-up.

Before any real workout session, run, or sports event you need to ride a bike, walk briskly, or do a combination of leg swings, knee curls, and leg raises for 5 – 10 minutes, where you just barely start to sweat. This will allow you to get more out of your workout, while also reducing your risk of injury.

Eight Body Weight Exercises to Protect Your Knee

1. VMO Straight Leg Raises

Start with a simple strengthening exercise for your quadriceps, the muscles in the front of your thigh. The knee is under little to no strain with this move. Lie down on the floor or another flat surface on your back. Place one foot flat on the floor and bend one knee. Raise the opposite leg to the height of the opposite knee while keeping the other leg straight. Repeat 10-15 times for a total of three sets.

2. Hamstring Curls

These are the thigh muscles that run down the back of your thigh. Stand close to a wall, stand on one leg and try to maintain your balance while you bend up your other heel towards your buttock. Perform three sets of 15 repetitions while trying not to touch the wall and maintain your balance. If this becomes too easy, add ankle weights, gradually increasing the weight from one to three to five pounds.

3. Prone Straight Leg Raises

Lie down on your stomach, legs straight. Tighten the muscles in your bottom and one leg’s hamstring, and lift your leg toward the ceiling. Hold for 3-5 seconds, then lower and repeat. Perform 10-15 lifts on each side, then switch sides. As you gain strength, you can add ankle weights. It would help if you were not experiencing back pain. If you do, keep your lifting height to a minimum. If it still hurts, take a break and consult your practitioner.

4. Wall Squats

This is a more challenging exercise. You’ll keep your feet firmly planted on the ground. Stand with your back to a wall and your feet shoulder-width apart about 2-3 feet away from the wall. Bend your knees slowly while keeping your back and pelvis against the wall to a maximum of a 90 degree angle at your knee. Hold the position for 5-10 seconds. Change your position if you feel pressure or discomfort in your knees. Repeat the exercise, attempting to hold the sit position for a few seconds longer each time.

5. Heel Raises

Stand close to a wall with your hands lightly supporting you for balance. Raise your heels as high as you can, but keep your weight under the big toe and lift your pinky toe. Perform three sets of 15 reps. You should not only feel this in your calf, but also on the outside of your lower leg.

6. Step-Ups

Begin by standing on a step bench, platform, or stair step. Start bending your knee and slowly lowering the opposite foot to the floor. Touch your toes lightly to the floor, then rise back up slowly and under control until your knee is fully locked out. Repeat 10-15 times on each leg, then switch legs. Is it too simple? Use a larger step or go even slower!

7. Side Leg Raises

Stack your legs and lie on one side. To provide support, bend the bottom leg. Move the top leg back behind you while keeping your hip rolled forward. Straighten and raise the top leg to 45 degrees. Hold for 5 seconds, then lower and relax for a few seconds before repeating 10-15 times. You should feel this at the side of your buttocks. Change sides and begin again. Do you want to put a new spin on the move? As you raise your leg, point the toe of your upper leg slightly toward the floor.

8. Quadriceps Stretch

While standing close to a wall, holding onto it for support with one hand, grasp the ankle with your other hand, attempting to pull the heel to touch your buttocks. If you can do this easily, make sure that your leg has not angled out to the side (keep it vertical), then start to bring your knee further back while maintaining your heel touching your buttocks. Hold for at least 1 minute.

Things To Avoid

No-in no’s Your Knee Exercise should never cause or aggravate pain. Remember that muscle soreness following a strenuous workout is normal. Sharp, shooting, or sudden pain in the muscles or joints, on the other hand, should cause you to stop and consult your healthcare practitioner.