Strengthen Injured Knees With These Exercises

· May 8, 2017
Injured knees need to be exercised carefully. This is because a bad movement can make the situation worse. Learn how to exercise and strengthen this delicate joint in this article.

Knees are complex joints. Usually, they are susceptible to injuries This is because of the many movements they need to be able to do for all activities.

They are made with delicate cartilage, muscles, and bones. Along with other small parts, these give your knee the ability to support your body weight.

Any problem that affects the way your knee works tends to reduce your quality of life. This isn’t only because it causes pain, but also because it limits your ability to walk.

The problem is that knees are very delicate. And, even though many people ignore them, they can get worse with age, being overweight, and some high impact activities.

However, there are some strengthening exercises you can do that increase your knee health. This includes when you’ve suffered from some kind of injury.

In this article, we want to share in detail the five best exercises. This way, you can start to practice them before you suffer from any kind of pain.

1. Bending your hip with your knee extended

Bending your hip with your knee extended is a strengthening exercise that helps you to regain your damaged muscles and ligaments.


Even though the work is focused on your hips, parts of your knee are also involved.

What to do:

  • Lay down face on a yoga mat. Your knees should be bent and your feet flat on the mat.
  • Stretch the leg you are going to work out as far as you can. Then, raise your straight leg out to the same height of your bent knee.
  • Keep it in the air for 3 seconds. Then slowly and smoothly return it to the starting position.
  • Do eight repetitions of this with each knee.

2. Lateral knee elevations

Lateral knee elevations are an activity that works your abductors and adductors. This also works the muscles that surround your knees.

Using this exercise reduces joint stiffness and helps to increase healing time after hits or pain.

What to do:

  • On a yoga mat, lay on your side with your lower leg bent and your upper leg completely stretched out.
  • Support yourself by putting your hands on the ground. Raise your hips a little. Then raise and lower your extended leg.
  • Do three sets of 8 repetitions on each side.

3. Knee extensions

Knee extensions are movements that allow you to restabilize the movement of your joints when faced with muscle tension or light injuries.

However, you shouldn’t do this when you have problems bending and straightening your knee.

The exercise should be done slowly. This includes both raising and lowering your leg. This way, your quadriceps can do their best work.

What to do:

  • Sit on a chair or a firm platform with your arms at your sides and your back straight.
  • Raise one of your feet until it’s extended in the air. Keep it there for three seconds.
  • Bend your knee to bring your foot back to the floor. Return to the starting position with slow movements.
  • Do three sets of eight to ten repetitions with each leg.

4. Lowered leg extensions

Lowered leg extension can be done on a bed or a yoga mat.

The back part of your knees can be supported by a pillow or folded towel. This keeps you from having difficulties flexing your knee.

What to do:

  • Lay on the surface you want with one of your legs stretched out and the other on the pillow.
  • Put your hands at your side. Be sure to keep your back straight.
  • Then, with the leg that is on the pillow, straighten your leg.
  • Use slow movements and move it back down to the ground.
  • Do three sets of eight or ten repetitions with each leg.

5. Squats with wall support

Squats with wall support are an effective way to work your quadriceps, your knees, and your glutes.

This should be done very carefully when done after joint trauma. This is because this is a movement that could make the condition worse.

What to do:

  • Support your back against the wall and be sure to keep it straight and firm.
  • Separate our legs so they’re shoulder length apart. Without your knees going past your feet, lower your hips.
  • Keep your arms straight out in front of you to give you more balance.
  • Stand back up. Do three sets of twelve repetitions.

Doing these exercises on a regular basis can help the treatment of injured or painful knees.

However, everyone should do these carefully. This is because inappropriate movements can be counterproductive.