Fight Knee Pain: 5 Knee Strengthening Moves To Help Combat It

by Vikki Schembri
Fight Knee Pain: 5 Knee Strengthening Moves To Help Combat It

Knee pain is the worst. It flares up at inopportune times and can be hard to get rid of. 

BUT it is no excuse to skip leg day! In fact, it gives you more reasons TO focus on your legs! 

This week, we are focusing on 5 movements that will help strengthen your knees and, in turn, reduce and prevent pain.

Strengthening the muscles around your knees can help relieve the regular strain on your knee joint that is causing the discomfort.

All you need to perform them are our Power Bands, Mini Bands, and Ankle Weights!

Let’s get right into it!

Terminal Knee Extension (Power Band)

Loop a Power Band around a stationary post so it is in line with your knee. Loop the band around your leg, bring it up behind your knee, and face the post.

Step back to add some tension to the band. Keep your feet in line with each other. Your knee in the band will be pulled forward and bend. Keep your foot on the ground throughout.

Then, flex your quad and drive your heel into the ground to straighten your leg, pulling against the band.

Release your quad to allow your knee to bend again.

Repeat 10 times with one leg, then switch to the other side.

Stork Stance TKE (Power Band)

Perform the TKE again; but this time lift the un-banded leg. The TKE will be performed balanced on the banded leg.

Knee Extensions (Mini Band)

Lay on your back and loop a Mini Band over your legs. Move the mini band behind left knee. Bend your right leg at a 90-degrees and set the mini band on that leg over your right ankle.

The right upper leg (thigh) will be perpendicular to your body throughout the movement. Let your right foot travel towards the ground, and then extend your right knee as you lift your right leg upwards.

Return to start. Repeat 10 times. Switch to the other side.

Standing Hamstring Curls (Ankle Weights)

Wearing your ankle weights, stand with your feet hip-width apart. Shift your weight to your left leg.

Slowly bring your right heel to your butt by bending your knee & squeezing your hamstrings. Keep your thighs parallel throughout.

Slowly lower your foot to start. Complete 15 reps. Switch to the other side.

Banded Squats with Side Raises (Mini Bands)

Place the band just above your knees and stand with your feet hip-width apart.

Lower into a squat. After you stand up out of the squat, lift your right leg out to the side, keeping your knee straight. Return your right leg to the floor.

Squat again. This time when you stand up, lift your left leg out to the side, keeping your knee straight. Return your left leg to the floor.

This counts as 1 leg lift per side, so complete these 5 more times to complete the 10 total.

Knee pain, BE GONE!

No magic pill is going to get rid of your knee pain. But dedicated work will!

You know what else is a pain? When you want to purchase fitness equipment to lead a happier, healthier life, but the financing isn't quite there! We have a solution for that, too! With Paybright (Canada) and Affirm (US), we have financing options that will allow you to buy your equipment now and pay for it on your own terms. Check out our FINANCING page for more info!

Have a great week!