The knee handles plenty of load every day during stair-climbing, squatting and most sports. Knee complaints rarely stand alone; knee stability is closely linked to the strength and control from your hips and ankles. By specifically strengthening your thigh muscles, hamstrings and glutes you increase the load tolerance of the joint. Below are a number of exercises with images and clear instructions.
This page provides general information and is not a substitute for physiotherapy advice. If you have any complaints, consult a physiotherapist.
Anchor a band and loop it around your ankle. Stand with your back to the anchor and the affected leg slightly behind you. Bend the knee by bringing the heel toward the buttock against the band, keeping the thigh almost still. Return under control.
Rest the barbell securely on your upper back and set your feet shoulder-width apart. Lower down by pushing your hips back as if sitting on a chair. Drive yourself back up by pushing the floor away.
Stand in front of a box with feet hip-width apart. Bend slightly at the knees and jump explosively up onto the box. Land softly with both feet and extend your hips fully.
Stand with your back to a bench and place one foot behind you on it. Put all your weight on your front foot. Lower yourself under control toward the floor, keeping your front knee tracking straight. Drive back up by pushing the floor away under your front foot.
Stand with your front foot on the floor and the top of your back foot on a bench or chair behind you. Lower straight down by bending your front knee and hip until your front thigh is almost horizontal. Rise up and at the top push onto the ball of your foot into a calf raise. Lower your heel back down with control.
Stand with your front foot on a plate and the top of your back foot on a bench behind you. Lower into a split squat by bending your front knee and hip. Push off powerfully and hop your front foot off the plate onto the floor beside it. Land softly and with control with your knee in line with your foot.
Stand upright with your feet hip-width apart and your arms relaxed at your sides. Run on the spot and bring each heel up towards your glutes. Keep your upper body still and let your arms move along in a relaxed jogging pattern.
Stand upright with your feet together and imagine a clock with yourself in the center. Step your affected leg into a lunge toward one of the clock positions and bend your front knee in line with your foot. Push yourself back to the center and then choose another direction. Keep your torso upright during each lunge.
Stand with your feet far apart wider than your shoulders and your toes turned slightly out. Sink to one side by bending that knee while your other leg stays straight and its heel stays on the floor. Keep your torso upright and your straight foot flat. Push back to the centre.
A physiotherapist turns exercises like these into a personal program in seconds and shares it via a link. Below you can see what such a program looks like.
Knee pain during movement or at rest? Or questions about training or load? A physiotherapist can help. Together you look at the cause and put together a plan that fits your situation.
For knee osteoarthritis exercises are broadly used by doctors and physiotherapists to reduce complaints and support the function of the joint. Strengthening the quadriceps and hip muscles, and keeping the joint mobile, is often part of the advice. The right progression differs per person, so always seek personal advice from a physiotherapist.
Frequency and progression differ per person and per complaint. That is why we deliberately do not mention numbers or schedules here. A physiotherapist tailors that to your loading capacity, situation and goal.
The exercises on this page are general examples. If you have pain, a recent injury or doubt about the execution, do not start on your own but consult a physiotherapist first.
Use the “Take these exercises to your physio” button. Your physiotherapist can use Kinmo to put together a personal schedule from exercises like these in seconds and share it with you via a link.
