Very few things in this world are as bothersome or as common as knee pain. It can affect anyone, often as a result of getting older, injury, or general wear and tear.
That’s why today, we’re diving straight into the most common types of knee pain and sharing low-impact knee-strengthening exercises you can try to reduce discomfort and protect your joints.
Quick Note
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Common Types of Knee Pain and How They Affect Your Joints
The knee is one of the largest and most vulnerable joints in the body. It consists of three bones:
- Femur (thighbone)
- Tibia (shinbone)
- Patella (kneecap)
All of which are held together by a group of muscles, ligaments, and tendons.
A layer of cartilage covers the ends of each bone, acting as a shock absorber to protect the joint during movement.
However, as time passes and more and more stress is placed on the knee, issues such as arthritis can develop.
Other problems associated with the knee are due to injury or sprains as a result of sudden movement. Below are the most common types of knee pain:
Arthritis and Knee Pain
Osteoarthritis is the most common type of arthritis affecting the knee, especially in middle-aged and older adults.
Cartilage within the joint breaks down over time, reducing shock absorption and causing pain. Being overweight can also increase the risk.
Rheumatoid arthritis is another type, often appearing earlier in life, and can significantly impact joint function.
Symptoms may include stiffness, reduced range of motion, and pain during movement.
Sprains and Strains: Ligaments and Muscles Around the Knee
Sprains and strains of the knee ligaments or muscles usually happen from a sudden twist, impact, or injury.
Common symptoms include pain, swelling, and difficulty walking, which can limit daily activities.
Torn Cartilage (Meniscus Tear) and Knee Pain
A torn cartilage, often referred to as a meniscus tear, can compromise the knee’s natural shock absorption and stability.
Symptoms include stiffness, swelling, limited range of motion, and discomfort, making movement painful.
Tendonitis and Knee Pain from Overuse
Tendonitis happens when the tendons around the knee become inflamed due to repetitive motion or overuse, such as running, jumping, or cycling.
Symptoms include pain, swelling, tenderness under the kneecap, and discomfort when bending or straightening the leg.
Low-impact Knee-strengthening Exercises
Always consult your doctor before starting these exercises, especially if you experience knee pain or discomfort.
These low-impact knee-strengthening exercises target the muscles around the knee, helping to support your joints, reduce stress, and improve mobility.
Squat
Squats strengthen the quads, hamstrings, and calves essential for knee support. With proper form, squats improve mobility and stability.
With proper form, squats can boost the stability of the knee joints and overall mobility.
Research also suggests that performing static, low-angle squats can be beneficial to people with arthritis.
Frequently used in rehabilitation plans after injuries, this exercise may also aid in knee pain relief and increased range of motion.
How to Perform a Squat
Not everyone performs this exercise the same way, and your squat may look a little different than someone else’s.
That is generally okay, as long as you’re following these simple guidelines to the best of your ability:
Step 1
Begin with legs either shoulder-width apart or a bit wider than shoulder-width. Your feet should be pointing straight or slightly outward, and your eyes gazing forward.
Step 2
Stand in an upright position with your head and spine in alignment, then hinge the hips back as though you’re about to take a seat.
This action will also force you to bend at your knees and ankles.
Step 3
Keep knees in line with the toes, not splaying outward or caving in. (If your knees dart out to the sides, use a band. If they cave in, try holding a ball between them as you do the squat).
Make sure the entire foot is on the ground. (If your heels come up, elevate the heels slightly. You may use a weight or a book, etc.
Step 4
Squat as low as comfortably possible. Ideally, your thighs should be parallel to the ground.
If not, then don’t worry, you’re still performing the exercise correctly.
Remember to keep your chest and shoulders back.
To come up from the squat, press down into the heels and straighten the legs, returning to a standing position. Repeat for 3 sets of 5 to start.
Modifications: Wall squat, partial squat, and assisted squat.
Lunge
Lunges provide a great dynamic stretch for the knees. Much like squats, lunges are strengthening exercises that work to build muscle for the glutes, quads, hamstrings, and calves.
This unilateral exercise effectively prevents injury and knee pain even under severe conditions like osteoarthritis.
Unilateral movements are ideal because they train both legs individually, helping to cultivate strength in both knees equally.
One of the benefits of lunges is that they can be performed in various ways.
Often, if the forward lunge is too challenging, individuals opt for static or reverse lunges to relieve pressure on the knees.
How to Perform a Lunge
Step 1
Start with the feet standing shoulder-width apart.
Step 2
Take a big step forward with one leg.
Step 3
Maintain most of your body weight on the foot of your front leg as you drop your hips downward. Keep your front foot flat and your back heel lifted.
Step 4
Lower your rear knee until it hovers just above the ground while ensuring the front knee is aligned above the ankle. The goal is to create a 90° angle with both knees.
If this is unachievable, it is alright. Go as low as you feel comfortable. Repeat for 3 sets of 5 to start and switch.
Modification: If forward lunges are too intense, try reverse or static lunges.
Step-up
The step-up is another unilateral movement that’s highly effective for building knee strength. It fortifies the quads, engages the hamstrings, and activates the glutes.
Step-ups work to stabilize the knee joint by challenging both your balance and proprioception (the awareness of your body’s position in space).
This exercise also improves functional strength by simulating an everyday movement like walking.
With regular practice, the muscles needed to enact the motion become stronger preparing the knees for these daily activities.
How to Perform a Step-up
Step 1
Stand before a platform (stairs, box, etc.)with legs hip-width apart.
Step 2
If support is needed, hold on to a rail, chair, or wall and step up onto the platform with the leading leg.
Step 3
Lift your other leg to join the first so you are standing on the platform with both feet.
Step 4
Return each leg to the floor, starting with the leading foot. Then repeat for 3 sets of 5 to start and switch.
Modification: Use a lower step height or perform toe taps (tapping one foot onto the platform without stepping up fully) to reduce pressure on the knees while still activating the same muscles.
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Try these Low-impact Knee-strengthening Exercises at Home
Knee pain can strike anywhere at any time. However, we can use the low-impact knee-strengthening exercises above not only to assist in reducing knee pain but also to prevent injury.
Perform them at home and at your own pace a few times a week to give your joints the support they need to thrive.
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