5 Tips And Exercises For Strong Knees

If you want strong knees, it is important to maintain a healthy weight so as not to overload them, as well as to rest between each session.
5 tips and exercises for strong knees

Strong knees are important because they support quite a lot of weight. Basically , strong knees give you the balance you need and allow you to move from one place to another. That is why it is so important to take the right steps to maintain strong knees.

Today we give you some tips and exercises that you can do to keep them healthy longer.

Strong knees, a more complete life

Did you know that the knees are the largest joints in your body? They consist of the patella, the upper part of the tibia and the lower end of the femur. These bones are connected by cartilage (including the meniscus, which is responsible for padding) and ligaments.

Your knees are very prone to injury. You do not have to be a professional athlete or to do a vigorous exercise to injure them accidentally. Strengthening this joint is important, but it is also important to strengthen the muscles around it, such as the hamstrings and quadriceps, to prevent pain and other problems.

Here are some tips for strong knees:

1. Take care of your weight

Knee pain

Suffering from obesity or being overweight can be very detrimental to your knees.

  • If you are 20% above the normal weight for your height and body composition, you are  up to 10 times more likely to experience arthritis in this joint.
  • When you jump or go down the stairs, your weight quadruples. The knees are the ones that absorb all this impact.

2. See a doctor

If your knees have been hurting for several days, even though you have also taken over-the-counter anti-inflammatory drugs and you still do not feel better, you should see a doctor.

  • The doctor will be responsible for analyzing the situation, getting tests done, and recommending a treatment.
  • This may include medication and physiotherapy, or an arthroscopy or other surgical procedure.

3. Be careful if you jump rope

Woman jumps rope

While jumping rope and other exercises that involve jumping are good for you, it is very important that you  do it right.

  • A bad landing can not only result in foot injuries but also knee injuries.
  • It is always smart to land with your knees slightly bent so that they can absorb your body weight better.

4. Change what you eat

Your diet is very important if you want healthy, strong knees.

  • Add anti-inflammatory foods such as avocado, fish (especially salmon or mackerel), olive oil and nuts.
  • Make sure you eat enough vitamin E so that your body can strengthen your joints.

For this nutrient, eat foods like kiwi, mango, peanuts, broccoli and spinach daily.

  • Do not forget calcium to prevent osteoporosis and keep your bones from breaking down. It is not only found in dairy products. You can also find it in green leafy vegetables (like leaf beets) and almonds.

5. Let your knees rest

Man rests

If your knee hurts after you did an activity, we recommend that you give it a break. Try to stay home for a few days, walk as little as possible, and do not exercise for a week. Inflammation often becomes chronic if it is not treated in time, if you do not let it heal completely.

Exercises for strong knees

Strengthening the entire lower body is very important to take care of the knees and protect them from injury. For example, the quadriceps are the body’s largest muscles, and if they are not strong, you will end up with joint problems.

Be very careful with sports injuries or just everyday injuries that you may have received from going up the stairs, carrying heavy bags of food, or when you were out for a walk with the dog. If you are into sports, take it seriously and do not forget to warm up your muscles before you start, as well as stretch afterwards.

Some other things to keep in mind:

  • Wear the right shoes
  • Stop when you feel tired
  • Choose the right surfaces to train on
  • Do not make abrupt rotations with your feet or legs

Some exercises for strong knees are:

1. Leg extensions

Man trains for strong knees
  • Sit in a seat with your back straight.
  • Slide the right foot under the seat as far as you can. Your thigh should be tight throughout this exercise.
  • Hold for 10 seconds and return to the starting position.
  • Repeat with left foot.

2. Stretching the lower body

  • Lie face down on a mat and bring your knees as close to your chest as possible.
  • Hold your legs there with your hands and hold for 15 seconds.
  • Another option is to do one leg at a time, where the other is either straight or bent.

Seated stretching

  • Sit on a chair with your back to the back of the chair and your feet on the ground.
  • Lift the right leg and stretch it so that it is parallel to the floor. Hold for 10 seconds before lowering it slowly.
  • Repeat with the other leg.


You probably know this exercise, but you may not know how good it is for strong knees as well as toned gluteal muscles.

  • Stand with your legs shoulder-width apart. Your back should be straight.
  • Bend your knees slowly and lower your torso. Lower yourself as much as you can and hold down for 10 seconds.
  • Do 10 repetitions.

5. Outcome

This is another well-known exercise that can help you get strong knees.

  • Stand with your legs together and your arms at your sides.
  • Take a big step forward with your right leg and bend your left knee so that your torso is lowered.
  • After 5 seconds, return to the starting position and do the same with the other leg.

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