6 Effective Strength Exercises for Sore Knee

Are you suffering from knee pain and afraid of exercising? Here are 6 good, customized strength exercises for more stability, less pain and better knee function.

- Knee pain can have several causes

We emphasize the importance of having persistent knee pain and knee symptoms investigated. The pain can stem from, among other things Osteoarthrtitis, trauma, muscles, tendons, cruciate ligaments, ligaments, muscle tension and joints. Many people often become very unsure when their knees hurt - and instead of switching to more specific rehabilitation training, they often end up stopping training altogether. Unfortunately, this leads to both reduced muscle mass and poorer load capacity - which in turn leads to more pain and more wear and tear on the knees.

- That is why we recommend safe training with bungee cords

Many who have seen our training videos on our Youtube channel will see that our clinicians speak warmly about elastic training. The reason for this is that such training has a significantly lower risk of training overload - in contrast to training devices where the user loads with heavy weights. In such devices, there is a risk that the user overloads beyond their ability and causes themselves injury.

- The elastics make the training effective, but also prevent incorrect positions

This is practically not possible when using elastics, as these will 'pull you back' if you go a little too far in the movement, for example. We recommend a set of mini tapes, as it can be good to vary the strength load. Elastic, flat pilates bands is also widely used in rehabilitation training against knee pain.

The Pain Clinics: Our Interdisciplinary and Modern Clinics

Our clinic departments at Vondtklinikkene (click here for a complete overview of our clinics) has a distinctively high level of professional expertise in the investigation, treatment and rehabilitation of knee diagnoses. Contact us if you want the help of therapists with expertise in knee pain.

VIDEO: Exercises against knee pain

Click below here to see a video of an exercise program for knee pain. In the video shows chiropractor Alexander Andorff from Pain clinics department Lambertseter Chiropractic Center and Physiotherapy (Oslo) developed a training program that can help you achieve stronger knees and better knee health. It is worth noting that our Youtube channel also contains even "nicer" training programs than this.

Also, subscribe to our YouTube channel for free exercise tips, exercise programs and health knowledge. 

The exercises we present in this article are relatively adapted and gentle. But still, we are all different and some have different prerequisites than others. We must always take that into account. This is precisely why it is so important to listen to your knees when they hurt - and give them the recovery they need. In the early phases of rehabilitation training, simple exercises are best.

Relief and load management for knee pain

Is it time to train or relax? Well, usually you can do a combination. Even with a rather painful knee, it is recommended that you at least do circulation exercises and light stretching exercises. But again, we want to get the point across about having the pain investigated and assessed by a knowledgeable clinician (preferably a physiotherapist or a modern chiropractor). In addition to this, simple self-measures such as the use of knee compression support give your knees a "breather" and provide better shock absorption in everyday life. It also stimulates improved circulation towards the injured area - and in this way contributes to injury healing. If, in addition to pain, you also suffer from swelling, we recommend the use of reusable cold pack.

Tips: Knee compression support (The link opens in a new window)

Click on the image or link to read more about the knee compression support and how it can help your knee.

1. Side outcome with elastic rubber band

This exercise is excellent training for the seat muscles, which plays a very important role in hip stabilization, and thus, knee stability. Find a training band (usually adapted for this type of exercise) that can be tied around both ankles as in a large circle.

Then stand with your feet in shoulder width so that there is a gentle resistance from the strap to your ankles. The knees should be slightly bent and the seat should be slightly backwards in a sort of mid-squat position.

Then take a step to the right with your right foot and leave your left leg standing - make sure you keep your knee steady - and then return to the starting position. Repeat 10-15 repetitions, on both sides, above 2-3 sets.

Video: Side outcome w / elastic

2. Bridge

It is easy to forget how important the gluteal muscles are for both hip and knee stability. Strong gluteal muscles reduce pressure and strain on the knees.

The bridge is performed by lying on your back with your legs bent and your feet flat on the ground, with your arms resting along the side. Your back should be in a neutral curve. Feel free to warm up the seat by performing some light exercises - where you simply tighten the seat muscles, hold it for about 5 seconds and release again. This is an activation exercise that tells the muscles that you plan to use it soon - which in turn can lead to more proper use during the exercise, as well as reduce the chance of muscle damage.

When you are ready, perform the exercise by pulling the seat muscles together, before lifting the pelvis and hip up towards the ceiling. Make sure you perform the exercise by pushing through the heels. Raise the pelvis to the back is in a neutral position, not over-curved, and then slowly lower back to the starting position.

The exercise is performed 8-15 repetitions, about 2-3 sets.

3. One-leg hoarding exercise in pulley apparatus

If exercises such as ground lifting put too much strain on your knees, then this exercise can be a good substitute. With this exercise you can train individual knees which can be very useful if there are muscular imbalances and the like.

Pull out a gym mat and place it in front of the pulley machine (the large varied exercise machine). Then attach an ankle brace to the lowest pulley hook and fasten it around your ankle. Then choose a fairly low weight resistance. Turn around so that you are lying on your stomach, and then lift your heel up towards the seat - you should feel that it pulls a little in the back of the thigh and the seat. The exercise should be performed with a calm, controlled movement (no jerks and nips). Repeat 10-15 repetitions over 2-3 sets.

4. The Oyster Exercise

A very good exercise for more proper use of the seat muscles, especially the gluteus medius. You will feel that it 'burns' a bit in the seat after only a few repetitions - suggesting that you are, most likely, undermining this important part of the supporting muscle.

Lie on your side in the fetal position - with your hips in a 90 degree bend and your knees on top of each other. Let your lower arm act as support under your head and let your upper arm rest on your body or the floor. Lift the top knee up from the bottom knee, while keeping the heels in contact with each other - a bit like an oyster opening, hence the name. Focus on contracting the gluteal muscles when performing the exercise. Repeat the exercise above 10-15 repetitions over 2-3 sets.

Video - Oyster Exercise w / elastic:

5. Wall semi-squat with ball

Semi-squats with a ball can be a great way to train your quadriceps and other relevant muscles. By semi we mean incomplete squats - an adapted variant. To perform the exercise you need a ball that is about half the size of a football - it is important that the ball is soft enough to give in when you press it, but at the same time that it is hard enough to challenge the medial thigh muscles dine.

Place the ball between your legs, just above your knees. Stand with your back against the wall and slide down until your legs are at about a 90 degree angle - less if you feel this is getting too much for your knees. As you lower yourself along the wall, press your thighs together around the ball to activate the inside of your thighs and quadriceps. Then return to the starting position. Repeat the exercise in 8-12 repetitions, about 2-3 sets.

6. "Monster walks" with elastic

"Monster walks" are a brilliant exercise for the knees, hips and pelvis. It combines what we have learned, and used, in the previous 5 exercises in a good way. After only a short time with this exercise, you will feel that it burns deep in the seat.

Find an exercise band (preferably adapted for this type of exercise - feel free to check our online store or ask us directly) that can be tied around both ankles as in a large circle. Then stand with your feet shoulder-width apart so that there is good resistance from the strap to your ankles. Then you should walk, while working to keep your legs shoulder-width apart, a bit like Frankenstein or a mummy - hence the name. The exercise is performed in 30-60 seconds over 2-3 sets.

NEXT PAGE: - The 5 Stages of Knee Osteoarthritis (How Osteoarthritis Worsens)

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Recommended for the knee exercises: Mini tapes

Via the link here you can see and read more about the mini bands that are used for several of these exercises in this program.

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