8 Knee Strengthening Exercises to Get Rid Of Knee Pain Fast At Home

Knee pain is very common with people of all ages, and virtually everyone has once experienced it.

Perhaps you are currently having some pains in your knee and you are looking for knee strengthening exercise to get rid of it, we are here to help you!

In this article, you will find a collection of the Best and Simple Strengthening Exercises to Get Rid of Knee Pain Fast.

Guess what? All the workouts listed here do not require any equipment, and they are very easy to follow.

However, before going to the discussion of the day, it is imperative to let you understand some of the basics of knee pain, and that’s why we would first be discussing its likely symptoms and causes.

You can’t afford to miss any line in this content, so read through!

Firstly, What Are the Symptoms of Knee Pain?

Knee pain is usually accompanied by some of the following Signs and symptoms:

Swelling and stiffness
Redness and warmth to the touch
Weakness or instability
Popping or crunching noises
Inability to fully straighten the knee, but to mention a few

Common Causes Of Knee Pain

Some of the most common causes of knee pain include, but not limited to:

1. Gout

When there is excess of uric acid crystals in the joints can cause gout, one of the most common metabolic issues that can lead to knee pain.

Gout is a form of arthritis and is found to be extremely painful. What it does to the knee is to cause swelling and inflammation and can also reduce the range of motion in the area.

Anti-inflammatory medications are the most recommended treatments for this knee issue.

2. Hip or foot pain.

Perhaps you are having pains in your foot or hip, you might be tempted to change the way you walk so as to avoid the pain coming from that region.

When you do so, it can place more stress on your knee joint, and thus resulting to knee pain.

3. Sprains, strains, and injuries

Sprains and strains can occur when you overstretch your knee due to unusual or increased activity, or an awkward twist or trip.

Although a sprain is capable of healing itself, but you might need to go for further treatment in some cases. For instance, if you have meniscus [injury to the pad of tissue in the knee joint], you may need to go for a surgery as soon as possible.

4. Infection

One of the serious bacterial skin infections that can cause pain in the knee area is the Cellulitis. Infection can even innate when you simply scrape the knee without receiving treatment for cellulitis.

Some of the common symptoms of Cellulitis include redness in the infected area and skin that feels hot and extremely tender to the touch.

Cellulitis can be life-threatening if you don’t treat it on time, it can even spread to other areas of the body such as the lymph nodes, bloodstream, etc.

Anytime you notice a wound seems not to be healing or it’s taking long, pay close attention to it and ensure you seek proper medication if it persists for a long time. Cellulitis is mostly treated by taking antibiotics.

Another common knee infection is the septic arthritis which causes swelling, pain, and redness in the joints of the knee.

It can even be accompanied by fever sometimes. This infection is easy to treat, but if you delay treatment, it can lead to permanent damage to the cartilage of the knee.

5. Patellar tendinitis

Part of the major component of the knee is the tendons [the thick, fibrous tissues that attach muscles to bones], and these tendons are susceptible to irritation and inflammation.

This is very common with professionals like Runners, skiers, cyclists, and those involved in jumping sports and activities.

6. Fractures

The knees consist of several bones that can break under certain circumstances. When someone mistakenly steps off a curb with the knees in the wrong way, it might get broken and thus leading to a fracture.

A few minutes after the fracture, you will begin to notice some pain in the fractured area, and you must subject yourself to proper treatment or physical therapy for the issue not to get overhand.

7. Osteoarthritis

Osteoarthritis is a type of arthritis which is usually caused by wear and tear in the joint. It is mostly found in older people over 65 years.

Cartilage is what makes the knee to bend and straighten smoothly, but when the cartilage damages, it then leads to osteoarthritis, and movement will become restricted and pain will also increase gradually.

8. Degenerative tissue disorders

When there is degeneration in the cartilage and surrounding tissues of the knee, it can lead to pain, stiffness, and joint dysfunction.

Degeneration is mostly found in people of old age, and it does not have a medical cure yet but it can be managed with gentle exercise and pain relief medications.

Other common Causes of Knee pain includes:

Iliotibial band syndrome.
Dislocated kneecap.
Torn meniscus.
Knee bursitis.
Patellofemoral pain syndrome

Strengthening Exercises To Get Rid Of Knee Pain Fast

1. Seated Bent Leg Raise

This is another simple knee strengthening exercise. This workout is quite similar to the seated straight leg raise, and it works the hip flexors, the muscle greatly involved in supporting walking, running and standing.

Steps

Bend your leg in a 45 degree angle and hold it there for about 30-45 seconds.
Repeat it 4 times for each leg.

2. Seated Straight Leg Raises

This is simply one of the easy-to-do knee strengthening exercises you can do at home. It works the quadriceps [the large front muscle of your thigh].

Steps

Sit on a chair and place one leg on another
Slowly lift one leg and straighten for about 5-10 seconds
Simply lower down your leg and place on the other chair beside you
Repeat this for about 5 – 10 times for each leg.

3. Hamstring Curls

When kneel pain occurs, you may not really know the actual location of the pain, but with the aid of this exercise, the pain will be reduced as it strengthen those hamstrings and keep the thighs toned.

Steps

Find a pole or a chair and stand against it
Lift any of your legs towards your buttock, and keep your foot pointing to the ground
Let your foot remain in that position for about 5 – 10 seconds
Repeat for 12 – 15 times per leg

4. Abductor Raises

Abductor Raises is not just a workout; it has been recommended several times by doctors for patients with knee pains. This knee strengthening exercise strengthens your abductor muscle groups like the buttocks and lateral hip region.

Steps

Lie on any side and support the head with your arm
Straighten your legs out, and you can also bend the leg a bit in order to support the body
Lift your straightened upper leg up and hold for about 5-10 seconds.
Repeat for about 10-12 per leg.

5. Monster Walk

It works your glute medius and also target your hip flexors and extensors better.

Steps

Stand on your feet and let it be hip-width apart, with a mini looped resistance band right above your knees, and your knees bent into a half squat.
Step forward diagonally and to the right side using your right foot, and follow using your left
Reverse the moment, step diagonally right behind your body with each and every step so as to return to start.
Keep repeating this movement while you switch the leg you start with, each time.

6. Dual Knee Work

This is yet another simple knee strengthening exercise to get rid of knee pain fast, and fortunately enough you can do it at home.

Steps

Lie or sit down on a flat surface while you straighten and raise a leg
Place any of the foot on a step and place the second leg there as well after a few seconds
Step down once again, and keep repeating the step-ups.
Sit on a relaxed surface [preferably a chair] and then stand and sit continuously for about one minute. [Avoid doing this very fast and make sure you don’t use the hands to support yourself]
While you hold a chair, squat until your kneecaps cover the toes, and repeat for 10 times.

7. Step Up

This knee strengthening exercise works your entire lower body especially the muscles supporting your knees.

Steps

Put one foot up the step as thou you were climbing stairs
Lift yourself, place the other foot up, and support yourself using the foot while lowering the other
Repeat for 1 minute and then change to the other foot to step up first.

8. Half-kneel Hip and Quad Stretch

This is one of the most recommended knee strengthening exercises, it makes you feel calm and amazing. It works on both your hip and quad muscles.

Steps

Create a 90-degree angle with your two legs by kneeling on one knee and plant the other foot flat on the ground right in front of you.
Lean forward toward your front leg and stretch your hip front downward
Grab the ankle of the leg you’re putting on the ground and Pull it backwards so as to allow your hamstring to work and hip stretch towards your knee.
Repeat the inward and outward movement for about 10 to 15 times, completing three sets.

How to Prevent Knee Pain

These tips might help you prevent the occurrence of knee pain:

Avoid carrying extra weight that gives the joints more work to do
Keep extra pounds off and maintain a healthy weight
Practice perfectly
Get strong, stay flexible
Be smart about exercise

When to See a Doctor

You may need immediate medical attention in the following situations:

If the Knee pain is as a result of injury caused by sudden trauma like a road accident or a fall
The knee pain does not subside and persists for a long time
If the pain gets progressively worse
If the pain disrupts your daily activities
The knee pain is accompanied with red, tender, warm, and swollen joints.
If the pain has resulted to a very hot and painful swollen knee.