While a chiropractor is a doctor of the spine, our team knows a lot more than just how to treat back pain. Chiropractic is about improving overall wellness through skeletal alignment, and if we know some suggestions for strengthening areas beyond the spine, you can be sure we’re eager to share them. Below we have six exercises to strengthen your knees, so if you’ve felt a little weak in the knees or want to prevent doing so, take a look below.

A Word on Knees

The knee is one of the largest joints in the body, sitting right between the two longest bones: the femur in the thigh and the tibia in the shin. Ligaments in the knee connect these bones. Protecting the soft tissue of the joint is the patella—the kneecap—a round bone that provides a buffer between the rest of the knee and the skin. 

As there are no muscles in the knee itself, exercises that claim to strengthen the joint are really designed to strengthen the quadriceps and calf muscles. The knee bears a lot of weight from above and impact from below, so it is important to strengthen the muscles around it to fortify it and alleviate pressure and strain. Doing so can relieve pain and promote a more active lifestyle. Be mindful that injury to or weakness in the ankle, calves, quads, glutes, or hips can also lead to knee pain.

Conditions affecting the viability of the knee are more common in athletes and as people age. Strengthening the joint is a powerful preventative measure against pain and more severe underlying conditions. Regular chiropractic care can reduce swelling and pain and improve the knee’s range of motion. If, during any of these exercises to strengthen your knees, you experience pain, stop and seek professional help.

Step-Ups

For this simple exercise, you will need something to step on, a bottom stair, a low step stool, or a crate. Place one foot securely on the step, then pressing that foot down, lift the other leg until it joins the first on the step. Carefully reverse the process by stepping down one foot at a time. Repeat these steps about 15 times, starting with the same foot each time, then do 15 leading with the opposite foot. Repeat each side three times.

Calf Raises

For this exercise to strengthen your knees, you won’t need any equipment, though you may wish to stand near a wall or chair for balance support. Stand with your feet about shoulder-width apart, toes forward. Engaging the muscles in your legs, lift up on your toes, then gradually bring the soles of your feet back in contact with the floor. Repeat 15 times.

Wall Squats

To do a wall squat, stand with your back against the wall, knees bent, toes forward. To ensure you don’t strain your knees, make sure your knees do not pass your toes. Keep your thighs at a 90-degree angle to your calves and press your back against the wall. Hold the position for 30–60 seconds, and do two to three repetitions. 

Single-Leg Dip

A single-leg dip is a great way to not only strengthen your knees but also to improve your balance. If you worry about your balance, keep a chair handy to steady yourself. Stand with your feet flat on the floor, and once you have your center, slowly lift one foot off the ground, about 12–15 inches. From there, bend the standing leg, making sure to not let your knee pass your toes. 

Quadriceps Lift

This exercise is done from a chair. Sit up straight with both feet on the floor. Engaging your core, extend one leg, straightening it as it lifts, to the point where your thigh is slightly off of the chair. Lower your leg and repeat 15 times. Do the same with the other leg.

Hamstring Stretch

To stretch and strengthen your hamstrings, stand with your feet nearly together at the base of a stair. Place the heel of one foot on the stair (other raised objects may be used), and bend forward at the hips while keeping the spine straight. Bend the standing knee slightly to avoid straining it. Hold the stretch for 30 seconds before straightening and bringing the leg back to center. Repeat 3 times on both legs.

If you already have restrictive knee pain, speak to your chiropractor about conditions that may go beyond mere regular exercise. We are here to treat and strengthen your knees in the way you need. Do not wait for pain to become unmanageable. Give us a call at Rock Creek Spine today.