Weak knees can be caused by a number of factors, from overexertion to a sustained injury from the past. Fortunately, there are ways to reduce knee pain and strengthen the muscles surrounding this joint, helping ward off future injuries. For insight into these pain management methods, here are four recommended exercises to strengthen the knee and improve mobility. 

4 Pain Management Exercises to Strengthen the Knee

1. Straight Leg Raises

Leg raises will help you engage and strengthen your quadriceps muscle, which is important for keeping your knee stabilized. To do a proper leg raise, lay on your back with a small pillow behind your neck for support. Bend one knee up with your foot flattened and keep the other leg straight against the ground. Be sure to keep your back in a neutral position with your arms straight on the ground. With your toes pointed upward, lift your straight leg to the height of the bent knee, pause for a beat, and slowly lower it back down. Repeat this motion 10 times, then switch legs. 

2. Back Bridges

Bridges are a great way to strengthen your lower body, including the glute muscles, hamstrings, quads, and core. This pain management technique helps lift pressure from the knees, keeping them more stable and comfortable during exercise. To make a bridge, start with your back on the floor and your legs bent. Ensure that your feet are aligned with your hips to avoid overexertion. Next, slowly raise your bottom upward, avoiding arching your back. Hold this for a few seconds, slowly lower, and do 10 repetitions.

3. Knee Marches

Similar to a straight leg raise, the knee march is performed in a chair to put less pressure on the knees. Start by sitting upright in a chair with both feet on the ground. Hold onto the edge of the chair while lifting one leg toward your chest. Lower slowly before switching sides, and do up to 30 repetitions on each side.

4. Heel Lifts

Heel lifts help strengthen the stabilizer muscles around the knee, creating greater mobility. To perform a heel lift, start by standing upright with your feet shoulder-width apart. Slowly rise onto the balls of your feet while remaining in a straight, neutral position. Hold this position for one to two seconds before lowering, and repeat it up to 20 times.

If knee pain is interfering with your daily routine, turn to the team at Physical Therapy Specialists in Dothan, AL. With more than a decade of industry experience, they’ll help you implement a healthy pain management regimen for a more comfortable lifestyle. Standing by your side throughout the entire recovery process, their physical therapists will target and eliminate the source of your discomfort, providing effective rehabilitation and pain relief. To schedule a consultation, give them a call today at (334) 673-2422.