4 Strengthening Exercises You Can Try for Knee Pain

It’s no surprise if knees are the most commonly injured joints in your body. From climbing upstairs to playing sports, the wear and tear can end up hurting your knee. Knee strengthening exercises are one of the best ways to help knee pain. They can be used as a part of a recovery process for an injured knee. Even if surgery is required, strengthening exercises tends to be a smoother process for stronger knees.


Knee strengthening exercises can help reduce knee pain, recover faster from injuries, function better, and reduces the risk of recurring problems in the knee.

Why Knee Exercises are a Must

Knee exercises help prevent muscles from weakening and reduce the stress on the knee joint.

Strengthening exercises help maintain or increase muscle strength. If your muscles are strong, they can support and protect your joints better. They can also provide more control of the knee joint.


Weaker muscles provide less support, making knees work harder.


Exercising regularly is necessary to restore your knee strength and mobility. Most simple and early exercises can be done at home. If you are just starting to strengthen your knees, you may try these exercises:

1. Quadriceps Strengthener

Lie on your back. Put a small foam roller beneath your knee. You may also use a rolled up towel as an alternative.


Contract your thigh muscles to straighten your knee. Hold for 5 seconds, then release. Perform 10 times on each leg.

2. Straight Leg Raise

Lie on your back then straighten the leg you are going to exercise. Bend your other knee and rest that foot on the ground next to your other leg.


Contract the quadriceps muscles of your straight leg and lift the leg about 10 inches above the ground. Slowly lower the leg back down and rest for a few seconds. Perform 8-10 repetitions.

3. Hip Adduction

Lie on your back. Bend your knees and keep your feet rested on the ground. Put a lightweight ball or foam roller between your knees. You may use a small pillow as an alternative.


Gently squeeze the object with your legs. Hold for 5-10 seconds, then release. Perform 10-20 times.

4. Hip Raise

Lie on your back. Bend your knees and rest your feet on the ground. Position your arms to your sides at a 45-degree angle. Contract your core muscles. Squeeze your glutes tightly.


Gently raise your hips. Your body should form a straight line from your shoulders to your knees. Hold for 5-10 seconds. Keep your core tight and continue to squeeze your glutes. Slowly return to your starting position. Do 10-20 reps.


As your early knee strength improves, you can increase the repetitions and strength of contraction as long as they don’t cause or increase pain. It is recommended to first consult with a physiotherapist before starting any course of exercises, so you can avoid wrong performance which can end up aggravating your knee pain.


It is important to progress these exercise on to more functional and specific exercise for your individual body type and lifestyle demands.


If you are dealing with knee pain, whether acute or chronic, we can help. Our physiotherapist will design a personalised treatment program to help you become pain-free and stay in best shape as possible.
Call us today at 9444 8729!