Best Exercises To Strengthen Knee Muscles

Strong muscles around the knees can support these joints, prevent injuries, and regain easy mobility. According to Dr. Rajesh Malhotra, a famous orthopaedic surgeon with 34 years of experience in Delhi, directed exercises will behave like sidekicks to a faltering knee joint. Presented below is an overview of the best exercises to strengthen some of the key muscle groups around the knees.

Why Exercises to Strengthen Knees Are Important?

The knee is one of the biggest and most complex joints of the human body, comprising bones, ligaments, tendons, and cartilage. Weaknesses at the knee joint predispose it to instability, pain, and an increased risk of injury. Regular exercises strengthen muscles around the knees and develop flexibility and the functioning of joints. Regular exercise reduces pain, increases mobility, and thus assures a better quality of life by strengthening the muscles around the knees.

Quadriceps Strengthening Exercises

Quadriceps are muscles in front of the thighs that aid in knee extension and fixation of the knee joint. Dr. Malhotra suggests the following for quadriceps strengthening:

Squats: At shoulder-width distance, extend your hips back, bend the knees down as low as possible into a squat, keeping the chest up and core engaged, then return to the original position by pushing through your heels. Do 2-3 sets of 10-15 repetitions.

Lunges: Step your left leg forward and lower your hips, allowing your legs to get close to a 90-degree angle at the knees. Maintain a front knee that does not extend beyond your toes. Push back to standing and repeat on the opposite side. Do 2-3 sets of 10-12 repetitions per leg.

Step-ups: Placing the front of one foot on a solid step or bench, step up with one leg, straightening the knee to raise your body. Then, slowly step down and repeat with the other leg. An individual will be able to work out balance and strength. Do 2-3 sets of 10-15 repetitions per leg.

Hamstring Strengthening Exercises

The hamstrings are located on the back of the thighs, and some critical functions of them are flexion of the knee and knee stability. Dr. Malhotra recommends the following exercises:

Deadlifts: Keep your feet wide, holding onto a light weight or resistance band by your hand, and bend forward at the hips, allowing your torso to drop with a straight back. Engage your glutes and hamstrings to stand you up. Do 2-3 sets of 10-12 reps.

Glute Bridges: Begin by lying on your back with knees bent and feet flat on the floor. Squeeze your glutes and press through your heels, raising your hips off the ground. Make a straight line from your knees to your shoulders, then lower back down. Do 2 to 3 sets, working up to 10-15 reps.

Hamstring Curls: Lie on your stomach with your ankles under a pad or strapped with a resistance band. Bend your knees,, curling your heels towards the glutes, then lower the heels. Do 2-3 sets of 10-15 reps.

Exercises for Strengthening of Calf Muscles

The calf muscles, mainly the gastrocnemius and soleus, support the knee to a large extent in stabilisation and shock absorption while in motion. Dr. Malhotra recommends:

Calf Raise: Stand with your feet shoulder-width apart. Push your heels up, rising on your toes, then slowly lower. You can do this either on the flat floor or on a step to add some range of motion. 2-3 × 10-15 reps.

Seated Calf Raises: Sit down; your knees should be at a 90-degree angle and your feet flat on the ground. Weight can be held on the thighs. Raise your heels off the floor and then lower down. Do 2-3 sets with 10-15 reps.

Hip Strengthening Exercises

Hips consist of very strong muscle groups, especially the gluteus maximus and medius, that help stabilise the knees and keep them from being unnecessarily injured. These are prescribed by Dr. Malhotra:

Clam Shells: Lying on your side with both knees bent to 90 degrees, keep the feet touching each other. Lift the top knee, keeping the heels together,, and then lower back down. Perform 2 to 3 sets of 10-15 repetitions on each side.

Lateral Band Walks: Put a resistance band around the thighs. Sidestep in tension, keeping your core tight. Compete in 2-3 sets of 10-15 steps both ways.

Safety Considerations

While strengthening exercises are very much worth the effort, proper form is required for execution that is safe and minimises the risk of injuries. Following are some tips to help you do this:

Warm-Up: Begin with a warm-up that gets your muscles loose and your joints ready to exercise. This would be a small amount of cardio or dynamic stretches.

Start Slow: Always start out with fewer reps, building up your strength. Continue to listen to your body, and never push yourself beyond pain.

Cool Down: After you're finished with the workout, take time to stretch the muscles used to increase flexibility and reduce soreness.

Consult a Professional: If you have had a history of any knee injuries in the past or experienced pain while performing the exercises, please consult Dr. Rajesh Malhotra, or any other qualified physiotherapist to get personalised advice.

Conclusion

These exercises, when done as part of a routine, will be of help in the long run by providing strength to the muscles around the knees and hence stability to the joints, which will protect the joints against injuries. Dr. Rajesh Malhotra seriously places enough emphasis on regularity with the correct technique for optimum results.
One can meet Dr. Rajesh Malhotra for a personalised consultation and discussion of requirements after taking an appointment available on his