Pelvic Prime's Anatomy Academy Series

Knee Strengthening

Improve knee strength and stability with expert-guided exercises. Learn how knee strengthening can alleviate pain and support long-term mobility.

for Pain Relief and Improved Function

Detailed diagram showing the effects of osteoarthritis on the knee joint, including cartilage degeneration and bone changes.

Knee Strengthening for Osteoarthritis and Pain Relief

Knee pain can make everyday activities such as walking, climbing stairs, or even standing a challenge. At Pelvic Prime, we specialize in providing targeted knee strengthening exercises designed to alleviate pain, improve joint stability, and enhance overall function. Whether you’re managing osteoarthritis or recovering from an injury, our personalized approach can help you regain strength and mobility.

Why Strengthening Matters for Osteoarthritis

Osteoarthritis (OA) of the knee is a common condition that causes joint pain, stiffness, and decreased mobility. Strengthening the muscles around the knee joint plays a vital role in managing OA by:

Reducing Pain: Strengthened muscles help support the joint, relieving pressure on cartilage and reducing discomfort.
Improving Stability: Enhancing muscle strength around the knee can prevent buckling and improve balance.
Increasing Mobility: Regular strengthening exercises can help restore range of motion, making daily activities easier.
Slowing Disease Progression: Improved muscle strength reduces stress on the knee, potentially slowing the progression of OA.

Mature man in sportswear performing squats at home as part of a solo workout routine.

Enhancing Quality of Life: With less pain and better mobility, you can maintain an active and fulfilling lifestyle.
Boosting Overall Joint Health: Strong surrounding muscles provide better shock absorption and reduce wear on the joint itself.

Key Strengthening Exercises for OA Knee Pain

Here are some of the most effective exercises tailored for individuals with osteoarthritis:

Quad Sets

Strengthens the quadriceps, which support and stabilize the knee joint.

- Sit or lie down with your leg extended straight.
- Tighten the muscles on the front of your thigh by pressing the back of your knee into the surface.
- Hold for 5-10 seconds, then relax.

Instructional handout detailing the quad set exercise for strengthening the quadriceps and improving knee stability.

Straight Leg Raises

Builds strength in the quadriceps without placing stress on the knee joint.

- Lie on your back with one leg bent and the other straight.
- Lift the straight leg to the height of the bent knee, keeping it straight.
- Hold for 5 seconds, then slowly lower it back down.

Demonstration of the straight leg raise exercise to strengthen the quadriceps and improve lower limb stability.

Short Arc Quads

Targets the quadriceps to improve knee strength and support, especially beneficial for osteoarthritis.

1. Sit or lie down with a rolled towel or small pillow under your knee to slightly elevate it.
2. Straighten your knee by lifting your foot while keeping the back of your knee on the towel.
3. Hold for 5 seconds, then slowly lower your foot back down.

Illustration of the Short Arc Quad (SAQ) exercise to strengthen the quadriceps and improve knee function.

Mini-Squats

Builds strength in the quadriceps and glutes while improving knee stability.

- Stand with your feet shoulder-width apart, holding onto a sturdy surface for balance if needed.
- Slowly lower your body by bending your knees, keeping your back straight and your weight on your heels.
- Lower only to a comfortable range, then return to the starting position.

Demonstration of a mini squat exercise performed from a chair to build lower body strength and improve mobility.

Step-Ups

Strengthens the quadriceps, hamstrings, and glutes, enhancing knee support.

- Step onto a sturdy platform or step with one foot, then bring the other foot up to meet it.
- Step back down one foot at a time.
- Perform 10-15 repetitions per leg.

Illustration of step-up variation exercises to enhance lower body strength, balance, and mobility

Glute Bridges

Improves hip and glute strength, which helps reduce stress on the knee.

- Lie on your back with your knees bent and feet flat on the floor.
- Lift your hips toward the ceiling, squeezing your glutes at the top.
- Slowly lower back down.
- Repeat 10-15 times.

Demonstration of a glute bridge exercise to stretch and strengthen the knees and lower body.

Knee Strengthening for Sports Injury Prevention

Preventing knee injuries during sports starts with ensuring core and hip strength.

Weak core muscles and imbalances in hip strength can force the knee to compensate, increasing the risk of injury. At Pelvic Prime, we emphasize the importance of a holistic approach to lower-body stability, which integrates knee, hip, and core strengthening.

Illustration of an ACL injury caused by sports trauma, highlighting knee ligament damage and recovery options.

For athletes and active individuals, knee strengthening is crucial for preventing injuries such as ACL tears, patellar tendinitis, and meniscus injuries. By focusing on exercises that build strength, improve alignment, and enhance balance, you can:

Reduce the risk of overuse injuries during high-impact activities.
Enhance performance by improving power and endurance in the legs.
Protect the knee joint during dynamic movements like jumping, pivoting, or running.

Check out our dedicated pages on Core Strengthening and Hip Strengthening to learn more about creating a well-rounded injury prevention plan.

How Pelvic Prime Can Help

At Pelvic Prime, we provide one-on-one care to ensure your knee strengthening program is safe, effective, and tailored to your needs. As a single-practitioner clinic, you can expect:

A comprehensive assessment to determine the best exercises for your condition and goals.
Detailed demonstrations of proper technique to prevent strain or injury.
Progressions to match your recovery or fitness level.
Integration of strengthening exercises into a holistic treatment plan, which may include stretching, taping, or manual therapy.
Education on maintaining long-term knee health with targeted exercises and lifestyle strategies.

Take the First Step Toward Stronger, Pain-Free Knees

Whether you’re managing osteoarthritis or seeking to prevent sports injuries, targeted knee strengthening can make a significant difference. Schedule an appointment online using our convenient scheduling software, email us at rea@pelvicprime.com, or text 803-716-9723 to get started. Let Pelvic Prime help you move with confidence and ease.

Arundale, A. J. H., Bizzini, M., Dix, C., Giordano, A., Kelly, R., Logerstedt, D. S., Mandelbaum, B., Scalzetti, D. A., Silvers-Granelli, H., & Snyder-Mackler, L. (2023). Exercise-Based Knee and Anterior Cruciate Ligament Injury Prevention: Clinical Practice Guidelines Linked to the International Classification of Functioning, Disability and Health From the Academy of Orthopaedic Physical Therapy and the American Academy of Sports Physical Therapy. *Journal of Orthopaedic & Sports Physical Therapy, 53*(1), CPG1–CPG34. https://doi.org/10.2519/jospt.2023.0301