The Best Exercises for Healthy Knees and to Prevent Knee Pain

June 20, 2021

by Cathe Friedrich

The knees are big joints, but they’re also prone to injury since they have to absorb stress and pressure with each step you take. The force on your knees is proportional to your body weight. So, you’ll feel more pressure in your knees when you’re carrying more weight on your frame. Fortunately, you have cartilage in your knees that helps absorb shock, but that cartilage deteriorates over time and makes you prone to knee pain as you get older. Plus, there’s always the risk of knee injuries no matter your age.

Is there a way to age-proof your knees and lower your risk of knee injury? Strength training helps. When your quadriceps muscles are strong, they stabilize and support the knee joint. Strong quads also absorb some of the force your legs sustain every time you take a step. So, one thing you can do to protect your knees is to strengthen this large muscle in the front of your thigh.

Weak glutes can also put you at risk for knee injuries. It’s often the gluteus medius, a smaller muscle in the gluteal region that’s weak when you’re prone to knee injury. You don’t hear much about the gluteus medius, but it’s important. When you sit, this small muscle rotates your leg outward and abducts your hips.

You also need a strong gluteus medius to keep your hips and pelvis in alignment. What happens when your gluteus medius isn’t strong enough? The weakness in this muscle makes your thigh rotate inward. The inward rotation puts extra strain on your knees. So, two ways to keep your knees healthy and resistant to injury is to strengthen your quads and your gluteus medius. What are the best exercises for doing this?

Wall Squats

This exercise is popular for runners, and it doesn’t require weights. The wall squat works the quadriceps muscles isometrically and you do it anywhere there’s a wall to lean against. To do it:

Place your back against a wall.
Bend your knees while keeping your back against the wall until your knees are bent to a 90-degree angle.
Hold the position for as long as you can. Start with 30 seconds and try to increase the time you hold the position.

Squats

Squats are a compound exercise that works the hamstrings, glutes, and quads, but especially the quads. Some people think squats are bad for your knees, but that’s usually because people do them wrong. In fact, Duke University researchers found that when you squat properly, you only put 6 to 25% of the force the anterior cruciate ligament can handle.

Besides burning fat, squats strengthen your knees, hips, and ankles, as well as improve your core strength, which can ease back pain and make functional activities safer and easier. So, when you hear squats are bad for your knees, think about how they’re lowering your risk of knee injuries by strengthening your quads and making the activities you do every day safer. Be sure to use good form though and keep your knees in line with your feet when you squat.

Monster Walks

Monsters walks are a good exercise for strengthening the gluteus medius. Along with strong quads, you need gluteus medius strength to protect your knees. To do this exercise, place a band just below your knees and descend into a quarter squat. Holding the squat position, extend your legs forward diagonally as you “walk” forward a few steps. Then, walk backward back to the starting position with the band still in place. Keep repeating.

Monster walks have other benefits too. They’ll shape your bottom line and improve coordination and balance. It’s an exercise that doesn’t get as much attention as it should.

Glute Bridges

Glute bridges are another exercise that targets the muscles in the glutes, including the gluteus medius. Strong glutes reduce pressure on the knees. You’re probably already familiar with this exercise. If not, here’s a refresher:

Lie flat on a mat with your knees bent.
Press your feet into the floor as you lift your buttocks toward the ceiling. Hold for a few seconds as you squeeze your glutes.
Lower your buttocks down toward the mat and stop just short of touching the floor.
Repeat 10 to 12 times.

To make the move more advanced, try single leg glute bridges. Be sure to work each side equally.

Work on Knee Mobility

Improving the mobility of your knees can also lower your risk of knee injuries. There are a variety of knee mobility exercises you can do. When you do these exercises, your knee produces more synovial fluid, a lubricating substance. These exercises are simple to do and don’t require weights. You can do them after your warm-up or at the end of your workout, but if you question your knee mobility, make them part of your routine.

What of Your Knees Already Hurt?

Strong quads and a strong gluteus medius help keep your knees healthy, but you may need to modify your lower body workout if you already have knee pain. The key is to avoid exercises that cause knee pain or choose a variation that doesn’t cause discomfort. For example, front squats and split squats are easier on the knees. If squats still hurt, you may need a break from lower body training until your knee discomfort improves.

The Bottom Line

Keep your quads and glutes, especially your gluteus medius strong, to lower your risk of knee pain. Also, watch your weight. Simply walking around with your own body weight increases the force on your knees by 4 to 5 times. If you’re carrying around too much weight, the burden is even greater. That’s another way exercise can help; it may help you shed a few pounds and take the force off of your knees. Lifestyle really make a difference!

References:

Harvard Health Publishing. “Age-proof your knees”
Med Sci Sports Exerc. 2001 Jan;33(1):127-41.
“Exercise for stronger knees and hips – Harvard Health.” 12 Jun. 2012, health.harvard.edu/healthbeat/exercise-for-stronger-knees-and-hips.
“Strength training for treatment of osteoarthritis of the ….” pubmed.ncbi.nlm.nih.gov/18821647/.
“The Role of Resistance Training Dosing on Pain and ….” pubmed.ncbi.nlm.nih.gov/31850826/.
“For OA Knee Pain, High-Intensity Strength Training No ….” 04 May. 2021, painmedicinenews.com/Complementary-and-Alternative/Article/06-21/Osteoarthritis-Knee-Pain-Strength-Training-/63343.