Start Here! Best Knee Strength Exercises For Pain

Increase knee strength and decrease knee pain with these at home exercises! Six simple physical therapy exercises you can do at home to decrease knee pain and improve function.

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➡️ THIS IS PART TWO OF A 2-PART KNEE STRENGTHENING SERIES.

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Knee pain is a condition that affects millions of people every year. In fact, knee pain ranks third on the list of most common injuries that I see as a physical therapist (low back pain and neck pain are numbers one and two). If you have (or have ever experienced) knee pain, you know how debilitating this condition can be. Simple tasks like walking, standing, and stairs can become nearly impossible.

Luckily, there’s a lot that performing the right exercises can do to decrease your pain and help you to feel better. It’s crucial that we strengthen the right muscles the right way in order to improve knee strength and function and therefore decrease pain and help you to feel better.

So that’s what I wanted to share with you today! Six simple physical therapy exercises you can do at home to strengthen the muscles that act on your knee and, as a result, improve stability and function.

Keep in mind that whenever I talk about the knee in my clinic, I usually refer to it as a “dumb joint“. It flexes (bends) and extends (straightens) and that’s about it. Often times when the knee is painful it is actually because of where our knee is operating in space. This is controlled by the muscles of the hip and ankle which are responsible for how your knee bends. I am including exercises for those two areas given their importance in knee function and pain.

Here are my top five exercises to help you decrease knee pain and increase strength. Between the exercises in this video and those found in part one of this series you’ve got a great home routine that will hopefully help you out of some of the pain/discomfort that you may be experiencing.

1. LONG ARC QUAD - 3 sets of 10-20 reps really gets the quads fired up. Can cause pain in some conditions in which case you should forego this exercise.

2. STANDING HAMSTRING CURL - 3 sets of 10-20 reps. Important in helping stabilize the knee and supporting the ACL.

3. SQUATS - 3 sets of 10-20 reps. Go as low as possible without pain.

4. HIP ABDUCTION - 3 sets of 10 reps on each leg. One of my favorites for knee stability.

5. DEADLIFTS - 3 sets of 10-20 reps. Fires the hip extensors and hamstrings to improve knee function.

6. HEEL RAISES - 3 sets of 20-30 reps. One of your calf muscles (gastrocnemius) crosses your knee joint and assists in knee flexion (bending). Don’t neglect this muscle while training your knee!

Hope you enjoyed those exercises and I hope they help you out of some of the pain or discomfort you may be experiencing. Be sure to LIKE, SHARE, and COMMENT; thanks so much for watching!

[toneandtighten]

How long have you been experiencing knee pain? These are the same exercises I give patients to perform at home on a daily basis and I hope they help you out!

[andiincali.]

I have an unhappy triad injury to my right knee. You know torn mm, acl and mcl. I used to say oh I can't do this or I can't do that because of my injury for about ten years after it happened. Finally I said you know I'm going to do it anyway! No such thing as can't! Ever since I started hiking, a lot to rehab my knee I have no pain, it has never gone out on me. Serious injury and I am fine. So I can attest to the fact that strengthening the muscles that support the knee really does help eliminate knee pain and increase mobility. You just have pace yourself and increase intensity gradually and know your limitations. But don't let a knee injury stop you from attaining your fitness goals.

[vickilandry]

Hi. I am a long time hairstylist who is suffering with bad knees. I’ve done these videos for 3 days now twice a day and already feel better. Wow. Thanks.

[elainefleischmann]

Yes! I just found your videos 1 & 2 on knee strengthening for pain and at 75 years old, I can do them ALL! ... and I will. Thank you so much.

[keithsaitep]

I just wanted to say thank you so much! I'm recovering from a partially torn MCL and sprained ACL, your knee strengthening exercises are helpful. I started with phase 1 and now combining phase 1, 2, and stretch vids, daily. My knee feels stiff when I don't do the exercises, so thanks for taking the time to make these great videos!

[jayamala]

Thank you so much ... you are really amazing so genuine and excellent in explaining.. I find it very easy to follow 👌👌👏

[jillcampbell]

Years ago my surgeon told me that years of jogging ruined my back, hips, knees, ankles, even with doing exercises and eating healthy to keep body strong in those areas. He said we run only when in “fright and flight” mode. Otherwise, WALK. We are created to walk, not run constantly. Apparently since we’re not made to constantly run, but only when necessary, it’s ideal to exercise by doing what people refer to as “Olympic fast-walking.” I’ve had to tone, tighten, strengthen for years in different ways from what I’d done in years before. Walking, not jogging/running, has proved to be the answer to staying fit and healthy—at least for me— and I’d bet for many others too. 👍🏼

[pprajwala]

I started doing the phase 1 today and voila 2nd video! Thankyou so much...it is really helping with the pain!

[teedee]

Hi..had this weird pain on my knee due to a fall on the road .. happened a year ago.. I did the exercises on yur video and pain no more😀 Thank u

[ViltrumiteIsRite]

Phenomenal. I was getting sick of my knee brace, and these exercises take away those pesky aches!
The ham string & heel were just about numb, but these helped everything!

[jedidiahesther]

Your channel has been a blessing to my family & i have recommended to a lot of friends. Thank you for all you do

[rachelcheal]

thanks so much for the continual help and advice could not have go this far with my meniscus rehab with out your help.

[michaelbaker]

Hi there! Once the Phase 1 knee strengthening exercise have produced the desired results would you then also do the Phase 2 knee strengthening exercise immediately after or should the Phase 1 exercises be dropped and just the Phase 2 exercises be carried out on their own once the muscles supporting the knee are strong enough . Thank you for the excellent free content Jared.

[VikashSharma-nykd]

Thanks for these videos, I am doing these from 2-3 days and feeling great after doing the given exercises. Thanks 🙏

[Mike-csjr]

Thank you rir these exercises! As a runner i am sure these will be invaluable.

How often should these be done? Once, maybe twice a week?

[catramsey]

I can't beiieve after first two excises the knee pain has gone. was having trouble gettin up out of chair because they hurt. Thank you so much!! I will be using all ot the two videos and may be of your content.

[kristiweddige]

Very helpful. Thanks!

How about some exercises to tone and strengthen low back? I have a knot to the left of a spine that I can’t figure out how to get rid of.

[estherhezekiah]

Thank you so much really helping me, I so much happy seeing this video today God bless you

[michaelsmith]

I like that you provide names for the exercises, that way I can write them down. Love your videos!

[nicolegordon]

Awesome! I work with seniors often. I can add this to their repertoire!