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Try these 10 exercises to relieve knee pain and build strength

Updated on:27 February 2021, 14:29pm IST
Knee pain can really affect your day-to-day life, but fret not, because you can tackle the issue using simple exercises. Here’s all you need to know
Aayushi Gupta
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Keep your knees strong with these exercises. Image courtesy: Shutterstock
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Knee pain is a common problem, especially among the elderly population. It can become severe over time and if not tackled properly, it can even damage the knee joint, which is considered one of the most important joints to function! Instead of increasing knee movements to tackle the issue, most people stop using their knee. But remember, if you do this, you’re at a high risk of losing your mobility! 

No matter what your age is, you must incorporate exercise into your daily routine to stay fit. It comes as no surprise that exercise can also build your knee strength, and we already know how important that is!

If you’re suffering from knee pain or any such issue, don’t worry. We have for you 10 exercises that you can adopt in your daily routine to strengthen your knees. 

1. Squats 

Squats target your quadriceps, buttocks, and hamstrings. Doing squats every single day helps to get rid of knee pain, strengthens your knees and improves flexibility. You can achieve best results by doing it in the right manner, because any incorrect movement can cause more harm than good.

2. Lunges

Lunges work well to strengthen your quads, hamstrings, hips, thighs, knees, thereby improving balance. The stronger your muscles, the better your knees will feel. You can do both outward rotating lunge and inward rotating lunge. 

knee exercises
Lunges strengthen your hip adductors, quadriceps, and hamstrings. Image courtesy: Shutterstock
3. Knee roll

Knee roll works on your glutes, hamstrings, quadriceps, and knees. It is an easy way to stretch your back and lower back. Along with these benefits, knee rolls mobilize the spine for better movement. 

4. Leg raises

You can do leg raises in various ways like straight leg lift, straight leg raise, and prone straight leg raise/lift. It is a powerful exercise that strengthens your quadriceps, hamstrings, and calf muscles, and puts pressure on your knees. It also helps with weight loss.

5. Hip abduction

Hip abduction or side leg raises work on your muscles that are located on the outside of your hips. They are great for improving muscle performance and decreasing pain in your knees. Also, they assist in hip extension and external rotation.

6. Glute bridge

You may have heard of this exercise, but remember the regular practice of glute bridge can help to keep your knees strong. At the same time, it can help to strengthen hips, glutes, and your core. This also works on your lower back, promotes stability, and makes climbing stairs easy for you.

knee exercises
Bridge pose works the hamstrings, lower back, abs, in addition to the glutes. Image courtesy: Shutterstock
7. Calf raises

Calf raises can benefit your calf muscles and knees, as well as ankles, all at the same time. This exercise is known to promote balance and stability. 

8. Hamstring curls

Hamstring curls strengthen your knee joint and work on your glutes. Also, they have been shown to prevent knee injuries.

9. Butock kicks

Buttock kicks are both easy and effective. Without straining your knees, it promotes knee strength, improves circulation, and helps you run faster. You can do it both while lying down or standing.

10. Chair dips

This exercise involves hamstrings, quadriceps, hips, and glute muscles. Chair dips help to increase flexibility in your knees, making them stronger even without moving them.

Give these exercises a chance and see how they are going to work on your knees!

Aayushi Gupta Aayushi Gupta

Candid, outspoken, but prudent--Aayushi is exploring her place in media world.