Your knees take a beating—especially if you run, lift, or play sports regularly. About one in four adults deals with chronic knee pain, according to The New York Times. Building strength and flexibility in the muscles around the joint helps absorb shock and prevent injury, says Dr. Marci A. Goolsby, medical director of the Women’s Sports Medicine Center at the Hospital for Special Surgery.
The Real Reason Your Knees Hurt—and How to Fix It With Strength
When the quads are weak or tight, they can strain the joint and pull it out of alignment, Dr. Goolsby explains to the NYT. Meanwhile, weak glutes can alter your stride and make the knee “the victim,” adds Dr. John Vasudevan of Penn Medicine. Calf and ankle strength also play a key role, says Dr. Lauren Hinrichs-Kinney of the University of Colorado Anschutz Medical Campus.
How Often to Train for Knee Strength and Mobility
If you’ve had previous knee issues, talk to your doctor before starting a new program. Once cleared, aim for one to two strength sessions per week focused on your lower body. As exercise physiologist Kyla Coates of the University of British Columbia says to the NYT, poor form is often the real culprit behind pain — not the exercises themselves.
Related: I’m a Trainer. Use These 4 Shoulder Exercises to Build Strong, Defined Delts
5 Exercises That Protect Your Knees
According to the NYT, each move builds stability, flexibility, and control around the knee joint.
- Quad Foam Roll: Release tight quads and improve alignment. Lie face down and roll one leg for 90 seconds to release tight quads and improve alignment.
- Clamshells: Strengthen glutes to stabilize hips and knees. Lie on your side, knees bent, and lift your top knee to strengthen glutes and stabilize hips and knees.
- Goblet Squat: Build quad and glute strength for knee support. Hold a dumbbell at your chest, lower into a squat, and drive through your heels to build knee-supporting leg strength.
- Calf Raises: Improve ankle mobility and calf endurance. Stand tall and lift your heels slowly for stronger calves and better ankle mobility.
- Bulgarian Split Squat: Develop unilateral leg strength and balance. Place one foot behind you on a chair and lunge to develop single-leg strength and balance.
Bottom line: Train your legs like your knees depend on it—because they do.
Related: What Really Happens to Your Heart Rate When You Exercise, According to Experts
