Part 4 of 4 · How to Relieve Knee Pain
You have been going for runs for a week or so now with no pain in your knees. That is a relieving feeling. Now you want to step it up, do some real workouts and get stronger, but you are still a bit wary of hurting the knee again.
The good news is there are plenty of exercises for your legs that not only should not cause knee pain, but will make the knee stronger so you do not have to worry about it coming back.
What strength actually does for a knee
Doing these regularly improves the strength of the muscles around the knee and the joints connecting the knee to them. It also improves your posture and the way you walk, which is what prevents the pain returning. That is the whole point of this series: not a good week, but a knee that holds up.
The four exercises
Stiff-legged deadlift
- Stand with feet shoulder width apart and knees slightly bent.
- Keeping that slight bend, bring your hands toward your toes by hinging at the waist with your chest up.
- Drive your hips back up to standing.
- Ten reps, three sets.
Goblet squat, or sit squat
- Stand in front of a chair or bench, facing away from it, feet shoulder width apart.
- Sit back by bending the knees and pushing the hips back.
- Stand back up, keeping your chest up through the whole movement.
- Ten reps, three sets.
Glute bridges
- Lie on your back with knees bent and feet planted.
- Lift your hips until knees, hips and shoulders form a straight line.
- Lower back down under control.
- Ten reps, three sets.
Band walks
- Stand with feet under your hips and a band looped just below your knees.
- Take a slow step sideways and follow with the other leg.
- Ten steps in each direction, three sets.
- To make it harder, move the band closer to your ankles.
Where this leaves you
Across these four posts you have calmed the joint down, lengthened what was tight, and built the muscle that protects it. That is the whole sequence I use with clients, in the order I use it.
If your knees have been the thing stopping you, that is exactly what I do. In-home training across Baltimore, Towson and Pikesville, built around the joints you have today. book a free discovery call.
That is the end of the knee series. Next month we start on feet and ankles.
Written by
Kristoff "Kris" Warsaw
Kris is the owner and head trainer at Versed Fitness, training clients in their own homes across Baltimore, Towson and Pikesville. He specializes in working with people whose joint pain has made ordinary exercise feel impossible.
