Joint pain is a common concern, especially as we age or engage in strenuous physical activities. Weak knee muscles can increase the risk of injuries and conditions like osteoarthritis. Strengthening the muscles around the knee joint can provide better support, improve flexibility, and reduce pain. Dr. Vivek Mahajan, an orthopedic and joint replacement surgery expert, recommends simple yet effective exercises to keep your knees strong and pain-free.

Why Knee Strengthening Exercises for knee joint pain

The knee joint bears much of our body weight and absorbs shock during movement. Strengthening the surrounding muscles—quadriceps, hamstrings, glutes, and calf muscles—helps:

·       Enhanced mobility supports overall joint health.

·     Balance and stability see noticeable improvement.

·        It helps prevent injuries and ease arthritis-related pain.

·       Strain on the knee joint is reduced.

Top Knee Strengthening Exercises Recommended by Dr. Vivek Mahajan for joint pain

1. Quadriceps Strengthening: Straight Leg Raises

a) How to Do It:

• Lie in your returned with one leg bent and the alternative straight.
• Lift the straight leg to about 12 inches off the ground.
• Hold for some seconds, then decrease slowly.
• Repeat 10-15 times for each leg.

b)  Benefits: Strengthens the quadriceps, which stabilize the knee joint.

2. Hamstring Curls

a) How to Do It:

• Stand with ft hip-width apart, conserving onto a chair for balance.
• Bend one knee, bringing your heel toward your glutes.
• Hold for a second and slowly lower.
• Repeat 10-15 times per leg.

b) Benefits: Strengthens the hamstrings, reducing knee stress.

3. Wall Sits

a) How to Do It:

• Stand with your back against a wall.
• Slowly slide down, bending your knees to a 90-degree angle.
• Hold the position for 20-30 seconds, then stand up.
• Repeat 3-5 times.

b)  Benefits: It builds endurance in the quadriceps and improves knee stability.

4. Calf Raises

a)  How to Do It:

• Stand with feet hip-width apart.
• Slowly rise onto your toes, hold briefly, and lower down.
• Repeat 15-20 times.

b)  Benefits: Strengthens calf muscles, which support knee function.

5. Step-Ups

a)  How to Do It:

• Use a sturdy step or low bench.
• Step up with one foot, then carry the opposite up.
• Step down and repeat on the other leg.
• Do 10-15 repetitions per side.

b)  Benefits: It enhances balance and strengthens quadriceps and hamstrings.

6. Glute Bridges

a)  How to Do It:

• Lie on your back with your knees bent and your feet flat.
• Lift your hips towards the ceiling.
• Hold for some seconds, then decrease slowly.
• Repeat 10-15 times.

b) Benefits: Strengthens the glutes, reducing knee strain.

Additional Tips from Dr. Vivek Mahajan regarding knee joint pain

Stretching after workouts helps maintain flexibility.

Always warm up before exercising to help prevent injuries.

Try to limit high-impact sports that can strain your knees.

Keeping your weight in check reduces pressure on knee joints.

If the pain continues or worsens, it’s best to consult a specialist.

Final Thoughts

Strong knees are essential for an active lifestyle. Regularly incorporating these exercises into your routine can help prevent knee pain and improve joint health. If you have persistent knee pain or need expert advice, Dr. Vivek Mahajan is here to help.

Looking for a Joint Pain Surgeon in Delhi NCR? Contact Dr.Vivek Mahajan

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