• Shruti GOCHHWAL

Bad Knees Making Gymming Impossible? Try These Exercises Instead

Knee pain

Knee Pain, Credits: Pixabay


Whether you’re a competitive sportsperson, a gymnast, a runner or a daily walker, knee pain can put a stop to your favourite activities. Knee pain is a common condition faced by people of every age. It may result due to overuse, osteoarthritis, meniscus tear, tendinitis, or due to sprained knee muscles. So, what can you do to get back to your favourite activities and go back to gymming? The best thing you can do is, treat your debilitating knee pain! Try to do these stretches and exercises 4-5 times a week to strengthen your knee muscles and keep them flexible.

1.  Warm-Up Exercises

Knee pain exercises Walking on a treadmill

Walking on a treadmill, Credits: Pixabay


Knee pain can hurt if you start doing a hardcore workout. So, start slowly by taking a brisk walk of 2 – 5 minutes, riding a stationary bike or performing a few push-ups followed by calf raises.

Benefits: Practising warm-up exercises will prepare you for a workout, stretch, and also lower your risk of an injury.

10 Yoga Poses If You Have Bad Knees

2.  Straight Leg Raises

Knee pain exercises Straight leg raise exercise

Straight leg raise, Credits: wikimedia


If you find it hard with your knees then you can start doing simple straight leg raises. This exercise puts little or no strain on your knees.

How to:

  1. Lie in a supine position

  2. Try to bend your right knee while placing the right foot flat on the floor

  3. Lift the other leg straight, and raise it to the height of the opposite knee.

  4. Repeat this position for 10-15 times and then practice it with the other leg.

Benefits: It helps strengthen your quadriceps and the muscles in the front of your thighs.

3.  Hamstring Curls

Hamstring curls exercise

Hamstring curls, Credits: pixabay


Hamstring curls involve the muscles along the back of your thigh.

How to:

  1. Lie flat in a prone position or on your stomach.

  2. Try to bring your heels as close to your butt by bending your knees, and hold in that position.

  3. Do three sets of 15.

  4. You can also perform this while standing and holding onto a support and lifting one leg at a time.

Benefits: It helps release the tension in your knees and makes it flexible.

4.  Prone Straight Leg Raises

This exercise is great for activating hamstrings and glutes.

How to:

  1. Lie flat on your stomach

  2. Lift your right leg towards the ceiling without bending

  3. Hold the leg in the position for 3-5 seconds, lower, and repeat.

  4. Do 10-15 lifts and repeat it with left leg.

Benefits: It is good for your lower body, helps strengthen the lower back, glutes and hamstrings.

5. Wall Squats

Wall squats

Wall squats, Credits: pixabay


It is an advanced move, and if you are able to perform this then you are on your way to a speedy recovery.

How to:

  1. Stand with your feet two ft apart against a wall.

  2. Squat down with a tight core, lowering your body towards the floor. Make sure your back and pelvis are against the wall.

  3. Hold onto this position as much as you can, and withdraw it if you feel pain or pressure.

  4. Repeat the exercise, with a few seconds longer each time.

Benefits:  Provides strength and endurance to your glute muscles, abductor muscles, calves, hamstring and quadriceps.

6. Calf Raises

Calf raises

Calf raises, Credits: pixabay


This exercise helps target the calf muscles of the lower leg and gastronomic muscles and strengthens them.

How to:

  1. Stand up straight.

  2. Raise your heels, until you are standing on your toes. Make sure you have certain support to hold you in case you fall.

  3. Hold it for a few minutes, then try to bring your heels slowly down.

  4. Repeat this for 10-15 times.

Benefits: It helps strengthen the muscles in your calves, provide stability and strengthen your ankle.

7. Step-Ups

Step-ups exercise

Step-ups, Credits: flickr


Step-ups are just like climbing stairs. They are simple yet effective, you can try step-ups with higher height benches or climbing 2-3 steps at a time.

How to:

  1. Find a step, chair, or bench which can help you perform this exercise.

  2. Place one foot on a step bench, level your pelvis, then bend your knee.

  3. Place your opposite foot flat on the floor while touching your toe to the floor.

  4. Repeat these 10-15 times and switch legs.

Benefits: Works on muscles in the legs and buttocks. It strengthens the gluteal muscles, hamstrings, and quadriceps.

8. Side Leg Raises

Side-lying leg raise

Side-lying leg raise, Credits: pixabay


Side leg raises are the favorite exercise recommended by physiotherapists. It’s because it has many benefits in treating conditions like osteoarthritis, knee pain and also helps curb those abdomen fats.

How to:

  1. Lie on your left side and keep your legs straight.

  2. Slowly lift your left leg towards the ceiling without bending your knee.

  3. Hold the position for few seconds and then slowly bring it down.

  4. Similarly, do it on your other side.

Benefits: This exercise improves balance, strengthens your knee and hip, improves your daily functions like climbing stairs, walking, and squatting to pick up things.

#Kneepain #KneeStrengtheningExercises

0 views0 comments