Stop Knee Pain Now! 5 Exercises To Strengthen Your Knees

Five of the best home exercises for knee pain presented by a doctor of physical therapy. Perfect for beginners and those experiencing acute pain in their knee. Strengthen and stabilize your knee joint with 5 simple exercises for your quads, hamstrings, and hips.

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Increasing the strength and function of the muscles that act on the knee joint is a great way to decrease pain, and improve function. Now when we talk about the mechanics of the knee, it’s a relatively simple joint. It flexes (bends) and extends (straightens) and that’s about it. The muscles that are primarily responsible for these two actions include the quadriceps, hamstrings, and one of your calf muscles. Increasing strength and function in these muscles has been proven to have a positive effect on decreasing knee pain.

However, as a doctor of physical therapy and a trained movement specialist, we are taught to find the CAUSE of pain, not just the location. Often times knee pain is simply a manifestation of faulty mechanics either higher or lower in the leg. It’s actually your hip and ankle that primarily determine where your knee joint bends and straightens and therefore play a bigger role in the mechanics at the joint. Improving strength and stability in these areas is vital in knee rehab and decreasing pain in the knee joint.

Presented in this video are the best exercises to increase strength of the muscles that flex and extend your knee as well as those that play a key factor in knee joint mechanics and function.

(2:42) QUAD SET: a simple, sustained contraction to the quadriceps muscle to increase strength and voluntary firing.

(3:43) STRAIGHT LEG RAISE: adding hip flexion to the quad contraction is an effective way to strengthen the knee.

(4:55) SHORT ARC QUAD: adding slight flexion and contracting the quad into terminal extension can be an effective means of strengthening as well as getting the knee joint used to moving again.

(5:59) BRIDGES: Great way to increase glute and hamstring strength without introducing potentially painful motion at the knee.

(7:10) SIDELYING HIP ABDUCTION: arguably the most important hip muscle in terms of knee health and biomechanics.

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OTHER VIDEOS ABOUT KNEE PAIN YOU MIGHT FIND USEFUL

[GordoSTI]

These exercises have changed my life! At 54 and a life time runner I was told to stop running. Broke my heart! I did these exercises for 3 months every day. And started running again, intervals, 2mins running and 3 walking on an incline and I'm back in control. Lost 25 pounds and have 5 pounds left to reach my goal.

[dj_gluphi]

Dear dr. Jared, I suffered from artritis knee pain for days, painkillers didn't do much. After your exercises pain completely vanished!!! I am so, so grateful... From my deepest heart i wish that God bless you and all the people you care for, as well as people comenting this video and other who suffer.

[priscillalwong]

2:50 Quad Set > Sit. Contract quad + Push knee down. Hold 3 - 5 secs. 3 sets of 10 reps.
4:51 Straight Leg Raise > Straighten leg. Raise whole leg above height of other foot.
5:03 Short Arc Quads > Place foam roll / towel under knee. Repeatedly straighten leg by raising lower part of leg. 30 sets.
6:08 Bridges > Lay flat. Raise pelvic area while squeezing butt. Slowly.
6:45 Bridges-Advanced > As above. But one leg stays straight, with foot at 90 degrees. Raise pelvic area.
7:22 Side Hip Abductors> Lay on one side. Straighten top leg, fold bottom leg. Raise top leg by 45 degrees. Lead with heel, *not* toe.

[lorraine]

These exercises have fixed my knee pain. I have had subtle knee pain for about a year and knew being 21 I shouldn’t be experiencing pain. I have been doing these for about 2 weeks and i have no more knee pain. Great video - better than paying expensive physios or doctors just giving pain medication.

[YouYou-qfow]

1) quad set 2:51
2) straight leg raise 3:59
3) short arc quad 5:03
4) bridges 6:09 / 6:43
5) sidelying hip abduction 7:25

[dylanseewosurrun]

2:50 hold 3-5 secs, 3 sets x 10 reps
4:42, 10 x 3 sets
6:53 10 x 3 sets
5:20 10 x 3 sets
6:11 10 x 3 sets hold 3-5 secs
7:24 10 x 3

[srinav]

Oh my god this vid is a total lifesaver 😭😭 My knees have been torturing me for a few months now and I'm just 22- i tried supplements for a while but even those gave up on me after a while. It took just 3 DAYS of doing this video, and my pain noticeably reduced!! It's almost normal now, and it's all thanks to you 😭 (p.s. your video also fixed my neck sprain) THANK YOU for your great work!! 🙏🏻

[wokuriwamalwasylvia]

I am 50 years old I live in Uganda East Africa. This exercises are doing me well. Not just knee but I feel my sagging thighs toning up and the pain is disappearing. ❤

[evelyn]

As a 14 year old who’s spent the entire lockdown in bed and can no longer run without my knees giving way I appreciate this

[iamalexxmone]

24 year old just trynna drop it low and bring it back up with ease ok

[rayswann]

Dr. Jared, I have been watching Tone and Tighten since January of 2023 when I started Shotokan Karate. I am older (62) and in pretty good shape or so I thought. I noticed once I started Karate I started to use muscles I have never used before. I started to have lower back issues, hamstring, and most recently inner knee issues due to jumping jacks. For each of these issues I have watched and took notes on your exercises and I have gotten almost immediate results. Your energy and knowledge about your profession is incredible. There are so many other PTs on YouTube, however you are the only one I recommend to all of my fellow sufferers. Thank you so much for presenting solutions that are easy to understand and even easier to apply. Please keep posting, you're a credit to the profession of Physical Therapy.

[a-b]

As a 21 y/o, I do a lot of cardio like running and zumba. I've been having knee pains for a couple of months on and off. I ditched treadmill running entirely because of it. But wow, the change this video gave me in just a few days - just amazing!

I'd HIGHLY recommend this video to anyone looking to strengthen their knee. Helps a lot, reduces pain and provides a definite increase in knee strength. Thank you so much!!!

[domwesley]

After 30 years and countless physio sessions I have now found a routine that suits my knees. Having done this routine today for the first time in my life I'm walking around PAIN

[devonte]

Doc you are an absolute miracle and life saver, im into running, boxing and mma I've been experiencing knee pain for months ive tried numerous things, none of them work after trying these exercises for a week my knee pain is virtually gone, extremely greatful, keep up the great work !

[PataNahi-mh]

Can't believe that first exercise literally took away 50 percent of pain in just one set lol

[roadtoaroadtoaroad]

15 year old that’s been doing these exercises for the past month just once a day and my knee pain is completely gone. For all athletes THIS WORKS!! You gotta do these especially if u play basketball or volleyball

[chinadollmoss]

53yr old. My rt knee was swollen & painful medially. I was limping all day at work & have been having knee pain since lt knee surgery 11/2020. Barely able to walk yesterday. Started the exercises last night & again this morning along with ice. Feeling much better this morning
Will continue. Thank GOD for you

[snbsrrf]

been in agonising pain that I actually thought nothing can be done. Countless doctors visit here in UK, all useless
Did this for 2 days and I now walk without knee braces . Thanks so much you’re awesome and brilliant

[lalaineleonardo]

❤❤❤❤ been in agonising pain that I actually thought nothing can be done. Countless doctors visit here in UK, all useless
Did this for 2 days and I now walk without knee braces . Thanks so much you’re awesome and brilliant 🤩

[beanpaste]

I am a runner and after stopping to run during Pandemic, ive noticed that my knees hurt going up and down stairs. So as soon as I started doing these 5 exercises for the first time, I can already feel the change. Thanks tons.