Knee Strengthening Exercises

Posted on November 6th, 2015 by Orthopaedic Specialty Group

Whether you have recently suffered from a knee injury or you are looking to prevent one, exercise might be your best medicine. Strengthening the different muscles, joints, and ligaments in your knees is essential for reducing stress, avoiding injury, and alleviating chronic pain.

Here are three different exercises you should try.

Partial Squats

Partial squats are a great way to strengthen your quadriceps, which play a primary role in the strength and stability of your knee. Stand in front of a chair with your feet shoulder-width apart and your toes pointing out slightly. Bend at the hips and lower your body until your buttocks hits the chair, and raise back to your starting position. Make sure to keep your shins as vertical as possible, preventing your knees from going in front of your toes.

Bench Step Ups

Stand in front of a bench, staircase, or aerobic step box. Step onto the surface with your right foot, pushing yourself up until you are on top of the platform. Tap the step with your left foot, and lower back into your starting position. Repeat this for three sets of 10-12 reps for each leg.

Calf Raises

Believe it or not, your calf muscles (located on the back of your shin) play a role in the strength of your knee. Strengthen them by simply standing with your feet hip-width apart and ascending onto the balls of your feet, lifting your heels off the ground. Pause for a second at the top of the movement, then lower yourself. Use a chair or wall to help keep your balance if needed.

Residents of Fairfield County, Connecticut trust the physicians at Orthopaedic Specialty Group to help them deal with their knee pain. We offer a wide variety of treatments to help our patients deal with conditions such as rheumatoid arthritis, chronic pain, sports injuries, and more. If you are experiencing soreness or stiffness in your knees, call us at (203) 337-2600 to schedule an appointment with one of our licensed specialists.