Exercises That Can Help Strengthen Your Knees

11 December 2017
 Categories: , Blog

Your knees are responsible for getting you from A to B, getting up and down stairs, climbing hills, and just moving in general. If you begin to feel pain your knees, you'll notice every time you try to walk, get up, or even sit down. If you've been experiencing pain, you may have been to the doctor for help with the pain. If your doctor has suggested surgery, don't jump in a hospital gown just yet. Exercises, stretches, and a trip to the chiropractor may help. See below for some exercises to strengthen your knees.

Leg Raise

Lay on your back with your arms at your sides and your legs/feet out. Slowly lift one leg at a time about six inches up off of the floor and hold it there for about 10 seconds. Lower your leg back to the floor slowly and then raise the other leg, holding it for 10 seconds. Try to keep your knee as straight as possible. Repeat 5 times on both legs.

Hip Adduction

Laying on your back with your knees bent and arms behind your head, place a rolled towel between your knees and try your best to hold your knees together, pressing them into the towel. Hold the towel in place for 10 seconds, then rest your knees. Repeat 5 times trying to press your knees together to hold the towel in place.

Bridge Raise

Laying on your back again with knees bent and feet as closely to your behind as possible, lift your hips up off of the floor. Hold this pose for 10 - 15 seconds. This will help strengthen your knees, but it will also stretch your quads and strengthen your glutes.

Stair Steps

Using your stairs in your home or elsewhere, step up onto the step one foot at a time, then step back down one foot at a time. Repeat 10 times, alternating your feet as you move. Be sure to hold onto something as you do this move in case you don't have very good balance.


Squats will help strengthen your knees but should only be done by someone that is a little more advanced. Stand with your feet hip width apart. Lower your body into a sitting position, keeping your chest high and back straight, with your pelvis tucked in and the weight in your heels. Hold the position for 5 seconds and then raise back up to the standing position. Repeat 5 times.

These are exercises that can strengthen your knees. Other things that can help strengthen your knees include regular chiropractic adjustments, weight loss, and wearing the proper footwear. Contact a chiropractic clinic, such as South Shore Wellness Center, to talk with a professional about other things you can do to strengthen your knees and prevent surgery.