Easy knee strengthening exercise in case of pain

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By robb the singh

knee strengthening exercise in case of pain

As part of bodybuilding, or sport in general (endurance, team sport, dance, etc.) it is not uncommon to feel pain in the knee. Indeed, it is the most common problem after back pain.

A second cause is also osteoarthritis. It is required to know the cause so that you can continue the physical activity and knee strengthening exercise for leg muscles.

knee strengthening exercise in case of pain

1- The reason behind knee pain

Obviously, in case of knee pain, it is still possible to do muscle knee strengthening exercises, but it will be necessary to avoid over-training the area. Agree to take a rest if the pain goes away naturally.

If you have pain in the knees constantly, the first thing to do is not to force it. Go see a doctor identify the nature of the problem and its severity.

If the MRI shows nothing special, you can return to training while avoiding weight training exercises that case worse.

A sports doctor or physiotherapist will be better able to recommend suitable training, exercises to relieve knee pain, rehabilitation, and warm-up techniques to preserve your joint as much as possible.

Improper movement technique

Especially in the knees can be the result of an approximate execution of a movement.

If you have any doubts or feel discomfort in knee strengthening exercise, it is recommended to contact a coach in the gym to have the movement validated and not risk injury.
If you train at home, working in front of a mirror should help adjust your posture.

Problems of joint or ligament origin

Knee pain can have many causes. They are generally linked to a joint problem such as osteoarthritis of the knee (also called gonarthrosis), or to a problem of ligament origin. In both cases, the joint is weakened.

The problem of flexibility and mobility

Short, stiff muscles between the hip and knee can limit mobility. To combat practice stretching to promote the extension of the muscles.
Strength training can also impact muscle shortening and joint mobility with your posture during the day.

Muscle balance problem

If you have a muscle imbalance (opposing muscles of unequal strength) it can also be the cause of pain.

Indeed, to do your knee strengthening exercise or to move around, you compensate with the stronger side. This imbalance can therefore limit your mobility and be a source of pain during exercise.

Lack of habit to exertion

You haven’t worked your legs in a while. Putting strong pressure on your knees creates pain for you.

Before you want to do heavy or intense sessions, take the time to warm up and put your leg muscles back on track to perform your sessions without risk and pain.

2- How to relieve knee pain?

First, you adapt your training and think about warming up and stretching. Then, avoid certain knee strengthening exercise that may cause pain.

Warm up your knees

Before any sports session, it is necessary to warm up. Your knees are every time you walk. So before starting your training, don’t hesitate to walk for a few minutes on a treadmill or ride a bike for 5 minutes to warm up the joint.

You can also rotate clockwise and then counterclockwise.

Exercises to avoid

In the case of knee pain, specific knee strengthening exercise exist, but it is better to stop certain types of weight training exercises.

The leg press with heavy loads

It is a machine used to strengthen the quads and the hip muscles (Psoas), but if you perform a full leg tension you risk straining the knee joint. it is necessary to avoid doing complete tension ditto with the leg extension.

Deep squats

It is recommended for strengthening the buttocks, thighs, and abs squats are strength training exercises that put all the weight of bending on your knees, especially if you go very low to the ground instead of keeping your legs bent to the maximum, keeping your hips in line with your knees. The solution is to perform partial squats.


It is a question of performing them smoothly, with body weight, without moving the rear leg back too much, stabilizing the position, and keeping the tip of the front footwell vertically above your knee without ever exceeding this imaginary line.

Impact sports

Sports such as basketball, football, tennis, and volleyball. solicit the knees and sometimes over-fatigue the joints by requiring sudden stops, twists, jumps, and races. 

A few simple exercises can help you correct your posture

Choose your elliptical trainer carefully. Its movement does not quite reproduce a natural movement.

Strengthen your knees

If you have muscle weakness at this level, a few simple exercises can correct your posture. You will strengthen your leg muscles without heavy loads.

You will find elastic bands or kettlebells that will allow you to perform squats or deadlifts to strengthen the entire anterior and posterior muscle chain. Stepping to the side, and keeping the knees bent with elastic resistance will also strengthen the knees.

Use knee protection

In case of pain, some protections help maintain the joint. The protective bands are recommended in the context of sports practice.

Very elastic and relatively tight, they guarantee joint support to help maintain a suitable position. Be careful not to rely too much on this protection, which must come only as reinforcements at some point.

It should not replace a real muscular reinforcement, which a priori is necessary.

3- Stretches for the knee


The knee is at the center of several muscles that work together: calf, thigh, hamstrings, and quads, all need to be stretched, and neglecting this step makes it worse.

Calf stretch

It is involved in most standing workouts. Lean against a wall, bend one leg and extend the other leg backward, the heel on the ground, leaning forward to feel the maximum stretch of the calf. Hold it for a few seconds, then switch legs, and perform 10 times each.

Stretching quadric with the ball

Sit on the floor and bend one leg towards your chest. Wedge a tennis ball behind your bent knee and squeeze, pulling the shin toward you. Make small circular movements with your knee to gain joint mobility until comfort.

Kneeling Quad Half Stretch

It’s the same principle as the standing quad stretch but done on your knees. Kneel on a soft surface. Bring one of your knees forward into a lunge (knee in line with the toes), grab the other ankle resting on the floor behind you, and bring it back towards your buttocks to stretch the thigh and hip. Do about 10 times each side.

Stretching with a foam roller

Lie sideways, sliding a foam roller under your leg on the floor. Stagger your top leg to put all the weight on the bottom leg, and roll vertically and horizontally. Hold as long as possible for a few minutes. Do the same on the other side.

Stretching of the hamstrings

Lie down with your back to the ground, legs straight, keep one leg on the ground and raise the other vertically, feet flexed. With your hands or using a rubber band passed under your foot, pull on an outstretched leg to bring it back towards you.

Feeling the stretch in the back of your thigh, hold the position for 5 seconds, trying to gain a little more each time, then release. Do each leg 10 times.

Mobility exercises

Your knee creaks, it is stiff, and it swells after having used it too much? There are muscle and massage techniques to gain amplitude. They are learned during physio or osteopathy sessions.

You to better understand depending on your pain, what actions to take at home to relieve them and allow your knees to regain some mobility. The easy exercise to perform is as follows: sit down and place an accessory that rolls under your foot (ball, massage roller, ball).

Slide your leg back and forth to simulate flexion and extension, and repeat the movement about 50 times.

4- Appropriate dietary supplements

What to do to relieve knee pain?

To relieve joint pain certain food supplements are particularly appreciated. Here are two that will blow your mind.


Collagen is naturally present in the body, age, or sport, its production naturally decreases, and the joint is then less well lubricated, resulting in friction of the cartilage.

Glucosamine and chondroitin

Glucosamine and chondroitin are also substances naturally synthesized by the human body, and the levels of which decrease over time. In supplement form, these 3 compounds can help strengthen tendons, lubricate joints, and improve mobility to decrease pain.

There are natural solutions and exercises to do without hurting the knee joint in case of knee pain.


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