Knees don’t get nearly enough credit. They are among the body’s largest, most complex joints, connecting the femur, tibia, and patella with a web of ligaments, tendons, and cartilage that must work together in harmony. Whether sprinting down a field, squatting to lift something, or simply taking a walk, your knees absorb the brunt of the impact.
With all that action, it’s no surprise the knee is one of the most injury-prone joints in the body. When it starts to hurt, even simple tasks feel 10 times harder. The good news is most knee injuries are preventable. Performing a few strategic exercises takes you one step closer to strong, stable, pain-free knees.
Common Knee Injuries
Anyone can injure their knees, not just athletes. Here are some of the most common types of knee injuries that send people to urgent care or physical therapy:
- ACL tears
- Meniscus tears
- Patellar tendinitis
- Runner’s knee (patellofemoral pain syndrome)
- Osteoarthritis
Best Practices for Knee Injury Prevention
Before starting your first set of knee-strengthening exercises, brush up on these best practices to garner the best results:
- Warm up first: Cold muscles are more prone to strain. A five-minute warm-up gets the blood flowing and reduces the risk of injury.
- Cool down and stretch: Don’t end your workout abruptly. Your post-exercise routine should include a five-minute cool-down and stretching session to keep your muscles loose and flexible.
- Wear supportive shoes: The wrong footwear throws off your alignment and stresses your knees. Look for shoes with good arch support, cushioning, and a stable sole to absorb impact.
- Maintain a healthy weight: Carrying just 10 extra pounds of body weight translates to 40 pounds of added pressure on your knees. Shedding even a little weight relieves the pressure and reduces the risk of injury.
- Practice good posture: Poor spinal alignment while walking, squatting, or lifting causes muscle imbalances that stress the knees. Be mindful of your posture to keep injuries at bay.
8 Exercises to Strengthen Your Knees
The best knee exercises focus on building muscle strength, flexibility, and balance, three essentials for preventing injury. Consistency is key—aim for two to three sessions per week, but always listen to your body. If anything starts hurting, stop before you cause long-term damage.
1. Straight Leg Raises
This strengthens your quadriceps, the large muscles on the front of your thigh that support the knee joint. If your knees aren’t ready for weight-bearing exercises, this one’s a gentle place to start.
Lie on your back with one leg bent and the other leg straight. Tighten the thigh muscle and flex the foot of the straight leg. Then, slowly lift it about 12 inches off the ground. Hold for a count of three, then lower it slowly. Repeat for 10 to 15 reps on each leg.
2. Hamstring Curls
This move targets the hamstrings on the back of the thigh that help stabilize the knee.
Stand next to a chair or countertop for balance. Slowly bend one knee and lift your heel toward your buttocks. Hold for a beat or two at the top, then lower your leg. Aim for 10 to 15 reps per leg. As you get stronger, try the exercise while wearing ankle weights.
3. Step-Ups
This knee-strengthening exercise mimics everyday motions like walking up stairs and builds strength in the quads, hamstrings, and glutes.
Use a low, sturdy bench or the bottom step of a flight of stairs. Step up with one leg, then bring the other leg up to meet it. Step back down and repeat. Alternate your leading leg with each rep. Do 10 to 15 on each side.
4. Wall Squats
Do this exercise to strengthen your lower body while keeping pressure off the knee joints.
Stand with your back flat against a wall, feet shoulder-width apart. Slowly slide down until your knees are bent at a 90-degree angle like you’re sitting in an invisible chair. Hold for at least 10 seconds, then slide back up. Try for 10 reps.
5. Calf Raises
Your calves affect balance and lower-body stability, which contributes to knee injury prevention.
Stand tall, feet hip-width apart. Slowly raise your heels off the ground so you’re on your toes, then lower them back down. Perform 15 to 20 reps. For a larger range of motion, perform the exercise on a low bench or step, allowing your heel to hang off the end.
6. Side-Lying Leg Lifts
This targets the hip abductors, which are critical for maintaining knee alignment and stability during side-to-side movements.
Lie on one side with your legs stacked. Keep the top leg straight and lift it slowly to about a 45-degree angle. Hold, then lower. Do 10 to 15 reps per side. If this is too easy, add ankle weights.
7. Standing Hamstring Stretch
Flexible hamstrings reduce the strain on your knees during physical activity.
Place one heel on a low stool or bench. Keep your leg straight and your toes pointing up. Gently lean forward from the hips—not your lower back—until you feel a stretch in the back of your thigh. Hold for 20 to 30 seconds, and repeat on the other leg.
8. Quadriceps Stretch
This increases flexibility in your quads and reduces the likelihood of overuse injuries.
Stand on one foot, holding onto something to maintain your balance. Bend your opposite knee and bring your heel toward your glutes. Grab your ankle and gently pull to deepen the stretch. Keep your knees close together, and your hips pushed slightly forward. Hold for 20 to 30 seconds per leg.
Treat Your Aching Knees
If you’re already dealing with knee pain, these exercises may not be enough. Consider supplementing them with interventional pain management at Forté Sports Medicine and Orthopedics. We have over 40 years of experience helping patients recover, rebuild, and return to doing what they love. Our fellowship-trained physicians and sports medicine professionals provide diagnostics, imaging, and treatment all in one convenient location. Whether you’re dealing with an acute injury or looking to improve athletic performance, we’ll develop an action plan and guide you every step of the way. Schedule an appointment at one of our locations in Carmel, Greenwood, Noblesville, or Tipton, IN.
