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Many Start TODAY members complain about knee pain inhibiting their ability to commit to a walking routine. I know how frustrating it can be to feel sidelined by pain when you’re otherwise motivated to workout!
But it’s no surprise that pain in the knees is so debilitating. The knees play a crucial role in all aspects of movement — not only during our workouts, but in our daily routines as well. So when you suffer from knee pain, it can really affect your ability to move comfortably. With knee injuries or weak knees, it can be hard to do even simple movements like walking.
You may be surprised to learn that in order to reduce the stress put on the knees, you actually need to strengthen other muscles. Specifically, strengthening the glutes, quadriceps, hamstrings and calves is essential. Each of these muscles supports the knee joint, reducing the likelihood of injury.
From arthritis to injuries that’ve occurred from sports-related activities, movements that tone these muscles around the knee joint are the best way to not only strengthen the knees, but to prevent any further injuries.
10 knee-strengthening exercises
Here are 10 exercises you can do at home to strengthen the knees and reduce pain.
Straight leg raises
This easy knee-strengthening exercise is the perfect starter exercise. It engages the quadriceps, which stabilize the knee joint during movement. To start, lie down on your back. Bring one leg in by bending the knee and setting your foot flat on the floor. The other leg should be kept straight out in front of you. Keeping the bent leg still, raise the straight leg to the height of the bent knee. Point the foot and squeeze the quad. Repeat 10 times and then switch legs.
Glute bridges
Lie on your back on a flat surface. Pull your knees in toward your body to a comfortable bent position with both feet flat on the…
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