Strengthening Exercises for Bad Knee

STRENGTHENING
EXERCISES FOR
BAD KNEE

Best Strengthening Exercises for Bad Knee

Yuvaap © 2022

INTRODUCTION

Your knee is one of the largest joints in your
body and people use it for jumping, running,
climbing, etc, which makes it prone to injuries.
When you are dealing with knee pain it is most
likely to stay in bed as you don't want to do
anything that might trigger your pain or make
it worse. However, knee pain exercise will help
in improving the function of the knee,
strengthening it, and decreasing pain.

Yuvaap © 2022

Knee Pain and Exercise

If your knee pain reasons are injury, excess
weight, arthritis, or any surgery, then
strengthening or gentle stretching will help
in relieving pain. It will also improve flexibility
and range of motion. These knee pain relief
exercises will strengthen the muscles around
your knees. The stronger muscles will help in
reducing pressure on your knees and help in
moving your joints freely. However, it is best
to talk to your doctor about which exercise
will be the best for you.

Yuvaap © 2022

HERE ARE THE BEST
EXERCISES TO

STRENGTHEN THE
KNEES AND WHAT
YOU CAN AVOID.

Yuvaap © 2022

1. Calf Raises

This exercise will strengthen your calf
muscles and back muscles of the
lower leg.
• Stand tall with your hip-width apart

and take the support of a chair or a
wall.
• Slowly lift your heels and stand on
your toes.
• Hold it there and slowly lower your
feet.
• Start with one or two sets at the
beginning and then increase it.

Yuvaap © 2022

2. Leg Extension

If you are suffering from chronic knee pain, this
seated exercise will help in strengthening your
quadriceps. It also helps in warding off the
extra pressure from the knees.
• Sit straight on a chair keeping your feet firm

on the floor. Contract your thigh muscles
and extend your right leg as high as per
your comfort.
• Keep your butt planted firmly on the chair.
• Hold it there and then slowly lower it and
repeat it with left leg.
• You can do two or three sets of at least
eight to ten repetitions of each leg.

Yuvaap © 2022

3. Side Leg Raises

Straight leg raises are an excellent physio
exercise for the knees. It strengthens your hip
flexors and quadriceps muscles.
• Lie down on your yoga mat to provide

you with cushioning.
• Bend your one leg and keep your other

leg straight.
• Keeping your abdominal muscles

engaged slowly lift your straight leg until it
comes in a streamline of your bent knee.
• Hold it there for five seconds and then
slowly lower it.
• Repeat it with the other leg.
Do at least one to two sets of this exercise of
ten repetitions each.

Yuvaap © 2022

Straight leg raises are an excellent physio 4. Straight Leg Raises

exercise for the knees. It strengthens your

hip flexors and quadriceps muscles.
• Lie down on your yoga mat to provide

you with cushioning.
• Bend your one leg and keep your other

leg straight.
• Keeping your abdominal muscles

engaged slowly lift your straight leg until

it comes in a streamline of your bent

knee.
• Hold it there for five seconds and then

slowly lower it.
• Repeat it with the other leg. Do at least

one to two sets of this exercise of ten

repetitions each.

Yuvaap © 2022

5. Hamstring Curl

• Stand tall with your feet hip-width apart.
It is necessary to take support of a wall or
chair.

• Lift your one foot and bend your knees
behind your body, lifting your heels off
the floor keeping your thigh aligned and
butt pointed forward.

• Hold your leg for five seconds and gently
lower it.

• Practice two sets of 10 repetitions from
each leg.

• Standing hamstring curls stretch and
strengthen your glutes and hamstrings.

Yuvaap © 2022

6. Wall Squat

• Stand, keeping your back, hips,
shoulder, and head against a wall.

• Now bring your both feet away
from the wall, making sure that your
back and shoulder are still intact
with the wall.

• Now slowly lower your body against
the wall until your body comes a
little above a normal sitting posture.

• Pause for five seconds and then rise
up

It strengthens your gluteal and
quadriceps.

Yuvaap © 2022

7. Stretching Exercises

Stretching exercises are
highly effective in improving
the range of motion and
flexibility of your knee. It is
important to practice these
stretches before and after
completing your exercise.

Yuvaap © 2022

8. Quadriceps Stretch

• Stand tall against a wall or chair,
keeping your feet hip-width apart.

• Bend your one knee behind your leg
and raise it towards your butt.

• Grab your ankle and pull it towards
your hips as per your comfort.

• Hold it for 30 to 60 seconds and then
repeat it with another leg.

Yuvaap © 2022

9. Heel and Calf Stretch

• Stand in front of a wall and place
your hand on it.

• Now bring one leg in front of
another. Your toes should be
pointed forward and your heels
flat on the floor. Keep a slight
bend in your front knee.

• Lean forward and you will feel a
stretch in your back leg. Pause
for 30 seconds and then repeat.

• Switch and repeat it with another
leg.

Yuvaap © 2022

Worst Exercise for
Aching Knees

One should avoid the below-mentioned
exercises if they have chronic knee
pain.
• Deep squats
• Lunges
• Full arc
• knee extension
• Hurdler's stretches

Yuvaap © 2022

Tips one should follow during Workouts

• Warm-up before exercise: It loosens your tight muscles and
improves blood circulation.

• Wear correct shoes: Wearing good shoes will support your
workout and lessen the burden on your knee. Change your
workout shoes after six months or one year.

• Cross-train: Make sure to change your exercise routine regularly to
work on varied muscles. It will prevent injuries.

Yuvaap © 2022

CONCLUSION

Knee pain has become a common
ailment. If your joint pain is due to a
medical condition, it is better to
consult with your doctor before starting
any routine. Performing the above-
mentioned exercise will help in
strengthening your knee muscles and
alleviate knee pain.

Yuvaap © 2022

Thanks!

Do you have any questions?

Send queries at
[email protected]
Your Health and Wellness Partner

yuvaap.com

SOURCE: Strengthening Exercises for Bad Knee

Yuvaap © 2022