The Role of Exercise in Strengthening Knee Joints

The Importance of Knee Muscle Strength

Have you noticed athletes getting regular knee injuries in sports? It is one of the injury-prone joints in active sports. Knee muscle strength is one of the prime factors that determine your knee joint strength and stability. 

Let's discuss the main reasons why your knee muscle strength and regular knee exercise are crucial for your knee health:

The three muscle groups surrounding the knee joint are the quadriceps, hamstrings, and calf muscles. The strengthening of these muscles is important as they play a vital role in stabilising knee joints and daily living activities. 

Do you know how to strengthen your muscles around the knee?
Strong knee muscles provide stability and distribute force evenly on the knee. This can reduce the risk of injuries, damages, and excess joint stress.

As said earlier, regular exercise is the mantra for enhancing your muscle strength. Knee joint exercises can strengthen the muscles around the knee, improve flexibility, and promote better alignment and balance. 

The primary aim of this blog is to empower you with knowledge of knee joint exercises and how effectively you can include them in your daily life. This adds to the relevance and importance of the following sessions. 

Read on to the next session to learn about different types of knee joint exercises and stretches that you can practically follow.

Effective Knee Strengthening Exercises

Try to remember some of the exercises that you are aware of. Did squats or lunges come to mind? 

Squats and lunges are some of the most popular exercises that people are already aware of. The popularity signifies how effective these are. Both of these aid in improving your knee joint strength. Let's discuss some of the best exercises for knee strength that you can practically follow in daily life:

1. Bodyweight Squats:

• Stand and place your feet shoulder-width apart.
• Imagine you are going to sit in a chair and lower yourself, bending on your knees and pushing your hips back.
• Keep your back straight and chest up.
• After being in this position for one second, return to the starting position, pushing through your heels.
• Do 2-3 sets of 10-15 repetitions.

2. Lunges: 

• Stand and place your feet together and hands on your hips.
• Take a step forward with your left leg. Lower your body until both knees are bent at 90 degrees.
• Your front knee should be placed directly above your ankle.
• Now, push back to the starting position.
• Follow the same steps, starting with the right leg.
• Do this for 2-3 sets of 10-12 repetitions on each leg.

Squats and lunges are effective quad-strengthening exercises that can enhance your knee joint stability.

Let's discuss other exercises that can strengthen your hamstrings and calf muscles.

3. Romanian Deadlifts:

• Stand with your feet placed hip-width apart. Hold a barbell or dumbbell in front of your thighs.
• Keep your back straight and bend at the hips. Lower the weights towards the floor.
• You can feel the stretch in your hamstrings.
• Now, return to the starting position, engaging your glutes and hamstrings.
• Do this for 2-3 sets of 8-12 repetitions.

The above exercise helps build your hamstring muscle strength, which is essential for your knee joint stability.

Now, let's discuss calf and glute exercises that can benefit your knee joint strength.

4. Calf Raises: 

• Stand near a wall and keep your feet placed hip-width apart.
• Lift yourself and rise onto the balls of your feet. Lift your feet as much as possible.
• Hold this position for a second and lower your ear back down.
• Do this for 2-3 sets of 15-20 repetitions.

5. Glute Bridges:

• Lie on your back, keeping your knees bent and feet placed hip-width apart and flat on the ground. 
• Lift your hips upwards by squeezing your glutes. Thus, your body forms a straight line from the shoulder to the knees.
• Hold this position for a second and then lower back down.
• Do this for 2-3 sets of 12-15 repetitions.

The above-mentioned are active and high-intensity exercises that require sufficient knee strength and stability to follow. If you are already suffering from knee joint pain and discomfort, it is better to follow a low-impact exercise routine that puts less strain on your knee joints. Let's discuss some of them in detail:

6. Leg lifts 

• Lie on your back.
• Keep one leg bent or flat and the other extended straight.
• Lift your straight leg a few inches from the ground.
• Hold the lifted leg for a few seconds, and then lower it back down. 
• Repeat on the other side.

7. Squats: 

Have you ever tried doing a set of ten squats? Even if your knee joints are healthy enough, you will definitely feel the burn and discomfort in your knees for the first time.

Modified squats put less stress on your knee joint than normal squats. You can consider modified squats in your workout routine if you find performing squats too demanding.

• Stand and place your feet hip-width apart.
• Place your toes slightly turned out. 
• Now, only lower your body a few inches. 
• Sit back as if reaching for a chair.
• Do 2-3 sets of 10-15 repetitions.

Apart from these specific exercises, other general body workouts could be options for you. Cardio, like cycling and swimming, is an amazing workout choice with numerous health benefits. The plus point is that these put less stress on your knee joints.

Dynamic Stretches for Knee Joint Strength

Be it any exercise, the stretching routine is crucial to reap the full benefits of the exercise. 

You might have noticed sportsmen doing a dynamic stretching routine before starting the game. This is to warm up their muscles and improve blood flow.

Stretching also helps enhance the flexibility and range of motion of your joints, reducing the risk of injuries during active movements.

Let's discuss some of the knee joint stretches that you can consider following in daily life:

1. Quad stretch 

• Stand up straight and bend your left knee.
• Hold the ankle of the left leg with the left hand.
• Pull your heel towards your buttocks till you feel a stretch in front of the thigh.
• Hold this position for 20-30 seconds.
• Follow the same steps on the right leg.

2. Hamstring stretch

• Sit on the floor with one of your legs extended and the other in a bent position.
• Lean forward, bending your hips and try to reach the extended toes.
• Hold this position for 15-30 seconds.
• Follow the same steps on the other side also.

3. Calf Stretch

• Stand straight in front of a wall, placing your hands on the wall at your shoulder level.
• Step out one foot back and press the heel of that foot onto the floor.
• Keep your back leg straight and keep your back foot flat on the ground.
• Hold the position for 20-30 seconds.
• Repeat the same with the other leg.

Try to incorporate the discussed exercises and stretching sequences, preferably thrice a week. 

You know how important your rest period is during busy work schedules. Similarly, your muscles also require rest periods.

• It is better to focus on a muscle group by giving 1-2 days of rest in between. Health experts and fitness trainers recommend this way the most.
• Also, when starting any workout routine, always be easy on yourself. Don't push your limits hard during the initial phase, as this can cause discomfort physically and mentally or even lead to severe joint injuries.
• Start off with a low-impact workout routine and gradually increase the workout towards higher-impact levels.

Consult with a physical training expert to learn the correct form and sequences to follow. They can help you design a custom workout routine that fits your individual needs. 

Wrapping Up

Your knee joints form the base of basic and essential daily life activities like walking and running. Your knee joints keep you moving in life. Regular exercise and stretching can keep your knee joints strong and flexible.

Try to include the basic exercises and stretching practices discussed in this blog. Do you have any existing knee issues? If so, then you can start the exercises with the consultation of a health expert.