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Muscle-Building Workout and Diet


Hey everybody it’s Doctor Jo, and today I’m
going to show you the 10 best knee strengthening exercises. We’re gonna go
through all the muscles around the knee to get them stronger, so let’s get
started. So these top 10 exercises are my favorite exercises. They’re the ones that I found worked
best for me, they work best for my patients, there’s no scientific research
behind it, it’s just the ones that through all my years have found work the
best for people. So we’re gonna start off first with bridging, now bridging helps
strengthen a lot of things including the hip muscles, but those muscles that come
down and cross the knee especially the hamstring muscles, so a bridge really
works those hamstrings that helps get them stronger, and that’s really
important in the knee because it helps bend that knee or do that flexion, so
let’s take a look at that exercise. For bridging, bring both knees up and put
your feet flat on the ground, you can put your arms by your side, and then lift
your bottom up off the ground just to about level, so you don’t want to arch
your back, and you don’t want it sagging, just bring it up level and then slowly
come back down. Number two is a clamshell exercise.
Clamshells are one of my favorites because they really work the glutes here,
the glute med on the side, the IT band area, all these stabilizer muscles here
in the hip that help us walk properly, and so even though it’s up in the hip, it
really makes a difference down in the knee because if we’re not walking properly, it
can cause a lot of pain and weakness in the knee, so make sure you’re doing the
clamshells correctly because if you’re not in a good position, you’re not really
working the muscles that you want to, so let’s take a look at my exercise. For the
clamshell in side lying, lie on your side with the side you want to exercise
up on top, make sure your hips are perpendicular to the ground, so you don’t
want to roll back, stay up top then with your knees bent, bring that leg up just
like you’re opening up like a clamshell. Number three is a seated hip flexion
exercise. Hip flexion is really important because it works those hip flexors the
psoas muscles up in here, and again even though it really works the hip, that has
a lot to do with the knee as well, it helps strengthen the knee because if our
hips are working properly, our knees are working properly, and it some things
going on here and it’s weak, it can affect our knee as well, so those are
important to do knee strengthening and general type exercises even though it’s
called hip flexors, so let’s take a look at that exercise. For seated hip flexion,
make sure your back is nice and straight when you’re doing the exercise, just
bring your knees straight upwards. Number four is a seated long arc quad. We
call it LAQ sometimes. For the long arc quad, it’s working your quad muscle and
again the quad muscle is so important to the knee because it helps extend or
straighten out that knee, so a lot of times after an injury or a surgery this
quad muscle isn’t working at all, sometimes it won’t even activate, so it’s
really important to keep this muscle strong and work that to make the whole
knee stronger because it has so much to do with the strength of the knee and the
tracking of the kneecap, so let’s take a look at that exercise. For seated knee
extension, just bring one foot up and squeeze that quad muscle as tight as you
can, then slowly come back down. Number five, squats at a chair. So squats
are like the perfect exercise for the legs, the knees, the hips, all those
muscles there, your quads, your hamstrings, your glutes, any kind of squat
is great. I like to start off with a squat at a chair just because if you
can’t go all the way down, you can just sit down in the chair, but squats are
super important to do them correctly because if you don’t do them correctly,
you’re not working the muscles how you’re supposed to, and sometimes then
you’re putting too much pressure on your knees or other areas so make sure you’re
doing them correctly by watching this video. For squats with a chair, use the
chair as a target, step just a little bit away from the chair because you’re going
to stick your bottom back and bring your chest forward so your knees don’t go in
front of your toes, so squat back just touch the chair and come back up. Number six, lunges. So lunges are just
about as cool as the squats in the sense of working all the muscles in the knee
and the legs and the hips. It’s the same kind of thing, it works those quads, it
works those hamstrings, it’s a great way to strengthen those muscles, you can do
modified ones just like you can do modified squats and slowly work your way
down, so it’s a great exercise overall to help strengthen the knee, the hips, the
ankles, all the above, so let’s take a look at that exercise. For lunges, you’re
going to put one foot out in front of you, try and keep both feet pointed
forward, sometimes people will turn it out a little bit, but try and keep them
forward, you want your upper body to stay nice and straight, not leaning forward,
and just go straight down, keeping the knee behind your toes, and then coming
back up. Number seven, step ups. I really like step
ups especially when you slow down the step, when we’re going up and down stairs,
normally we usually go pretty fast, we use momentum. A lot of times, we can’t
tell something’s weak because we’re just going and help using gravity to go down,
using momentum to go up, when you really break down a step up and you go slow and
you go controlled, it works those muscles, again those hamstrings, those quads, those
calf muscles all the muscles have to work together to help get you up in a
smooth control motion, so when you slow it down it’s a really great exercise for
the knees. So let’s take a look at that. For step ups, make sure your step is nice
and sturdy and use a cane or railing for balance if you need it, make sure you
control your step up, and control it coming back down. Number eight a single leg stance. So I
think sometimes people forget about balance a little bit as a strengthening
exercise, but it’s really important because it works those smaller finer
muscles not only in our ankles, not only our hips, but in our knee as well, so if
we don’t have good balance, that’s usually a sign that our muscles are weak,
so strengthening those muscles by doing balance exercises are very important, so
let’s take a look at that one. For single leg balance, stand next to something
sturdy just in case you need a little assistance. Stand on one foot and then
just balance, if you can go down to one finger do that, and then if you can go
not holding on at all. Number nine is going to be a four-way
hip exercise. So I’m cheating a little bit because I’m I’m balling up four
exercises into one, so it’s going to be a hip flexion, hip extension, hip abduction,
and hip adduction. So see that’s a lot to say sometimes I even mess up, but again
that it’s hip exercises, but it’s really important for the knee as well, most of
those muscles that attach the hip come down and attach and sometimes even cross
the knee, so it’s equally important to do those exercises to help make the knee
strong as well, so let’s take a look at those. Here are you’re standing 4-way hip
exercises with a chair. For standing hip flexion, using a chair for assistance
keep your upper body nice and upright, pull up your toes to lock out your knee,
and keep your legs straight the whole time,
kick out just a little bit and then slowly come back in. For standing hip extension, use a chair
for balance, keep your upper body nice and upright, lock out your knee by
pulling up your toes to keep it straight, and kick back just a little bit, but try
not to arch your back, keep everything nice and straight. For standing hip abduction, hold on to a
chair for balance, keep your upper body upright,
pull up your toes to lock out your knee, and lead with your heel just kicking out
a little bit. For standing hip adduction, hold on to a
chair for balance, keep your upper body nice and upright, pull up your toes to
lock out your knee, and cross your leg over the other. Number 10 the last
exercise is going to be a heel raise. So just standing up and doing heel raises
where you’re bringing your heels off the ground really helps work those calf
muscles, and those calf muscles are very important in the knee and our ankles and
how we walk and just movement in general, so having those calf muscles nice and
strong really helps our knee be nice and strong as well, so let’s take a look at
that one. For heel raises, use something sturdy for balance and put your feet
about shoulder width apart, then bring your heels up as high as you can and
then slowly come back down. So those were your top 10 best knee
exercises. If you have any questions, leave in the comment section, if you’d like to
help support my channel click up here, and if you’d like to subscribe make sure
you do that by clicking down here, and remember be safe (strengthen those knees),
have fun, and I hope you feel better soon.

100 thoughts on “10 Best Knee Pain Strengthening Exercises – Ask Doctor Jo

  1. Dr. Jo thank you so much for those 10 different type of exercises for the knee. Just a quick question how many repetition per set and how many sets for every exercise. Thanks a lot I appreciate what you’re telling us and wish you a lot of success and will keep watching you.

  2. Hi Dr jo I had total knee replacement 2 years ago and I still get the pain in the night.How many times shall I do the exercise a day.

  3. Thanks a lot for your reply.
    I wanted to know that I don't have any injury, its just that I have pain in my knees while bending, climbing stairs. I can't even squat. Plz guide me on this.

  4. DR. I do have a stress fractured knee and I'm walking with the cane . do you recommend i do those 10 exercises or you have different video for stress fractured knee thank you and God bless for your help

  5. Hi Dr thanks for sharing these exercises ,I couldn't do lunges n squat in my knee pain any substitute please .

  6. These are great exercises to strengthen knees, before you get knee pain. Strengthening the muscles around the knees are the best way to bullet proof your knees!

  7. My knee has been hurting for a couple of days and I have a baseball game coming up. I'm worried that I'll do bad. Do you have any suggestions? By the way great vid. Keep up the great work.

  8. This was so helpful. Thank you so much for this video! I'm going to do these stretches in the morning, some at work and then in the evening.

  9. These are complete best knee exercises out there on youtube, I believe they will help relieve my knee pain very efficiently. Thank you doctor!

  10. Dr. Joe…thank you for the great knee and hip program. If you can do all the exercises a few times a day, would you then add an ankle weight to continue to help strengthen the muscles? Thank you.

  11. This is the third time in 5 years I've visited your site for help, so I finally got around to sending a DONATION! What's invaluable is the way you explain things so clearly…the first time, I had seen a PT here in town for the diagnosis, and they hadn't been as specific as you are so their instruction actually made me worse because my posture wasn't correct. You're the BEST, and thanks for making this available free to so many people who need it. (But to those of you who can afford to send her a couple of bucks, don't wait 5 years like I did!)

  12. Please correct me if I use the incorrect terms. You are doing a static lunge? What about doing a dynamic lunge? Lunge forward and then returning to the start position. What do you think think about lunging in different directions? Backwards, to the side, different angles? I realize balance would be an issue and having something to hold to if needed will help. Thanks.

  13. Hi doc. When jumping I think I may have slightly hyperextended my knee (bent opposite direction) when landing. There is no real significant pain thankfully but mostly a discomfort when straightening my leg. Would these exercises be applicable or even necessary? Just wanna be cautious as I don't want to make anything worse.
    Also would you be able to give an approximate timetable in terms of return to action (soccer), casual or otherwise. Thanks!

  14. Can you please give me exercises for water in knee n there is lot of swelling while walking n doing exercises

  15. I had partial replacements of both knees last summer. Zero pain in the actual joints now, but my knees are very tight and sore. How many reps/times per day do you recommend these exercises?

  16. Would a leg press exercise using a resistance band, (this can be done sitting in a chair or lying on the floor) be a good exercise for knee pain? Lunges have always been painful for my knees and I never do them. I can squat, but a leg press or even a LAQ makes my knees feel better. Thanks Doctor Jo.

  17. Hi Doc..I have always had knee problems since I was 12 years old since I dislocated my right knee. I am now 59 years old and developed osteoarthritis on both knees and due to poor balance also developed calcaneal spur on my heel. Up and down the stairs is torture. I came across your video and doing all the exercises which is doing me good. I think all the exercises I have been doing over the years as brought me thus far avoiding surgery. I have been recommended by a friend to take the following..colostrum and colostem. She says she has seen great results. Please advise.🤗

  18. can you gain muscle doing these exercises 3x a week (whilst eating a strict, high protein diet)

  19. Hi, i am having the Knee pain as well as I am feeling jerk on my knee (specially when i stand up after sitting for long duration), are these exercises good for this sort of problems.

    Your help would be much appreciated.

  20. Hi, i have osteoarthritis for a few years. I saw this video and would like to try the exercises you recommended. How should i go about starting these exercises as a beginner? Do i do a few types of the exercises and how many times a day? Thanks 🙂

  21. Dear Dr. Jo,
    First, your info helps as It starts Safe and stays Safe for the patient. I have a bent knee that has been difficult to straighten. The bent knee seemed to come on when I have been sitting for long periods doing legal research for the benefit of Disabled Police Officers and Firefighters.

    I need to say, Mia is letting me use her phone and YouTube account to reach out to you Dr. Jo. My knee had two meniscus tear surgeries as a Firefighter, with the second tear occurring shortly after the first surgery as I returned to work too soon but it you speak to any firefighter off on an injury, their goal is to get back to work as soon as possible!
    Working on the scene of a trauma patient who thrown from the vehicle and upon providing needed medical attention, an unintentional movement of an ambulance medic hooked my ankle with a boot and twisted my knee sideways causing a sharp pain in my knee which was still healing, hence back to the Doc and off work again!

    So today, I am much older and have a bent knee that need ms your expert help Dr. Jo?

  22. Hi Dr. Jo, just wanna ask are these exercises safe for a 6 months post op like me. I had L5/S1 surgery last dec. 2018. Or these exercise only for those have knee pains? Thank you..

  23. I had a knee injury back in March which turned out to be tendinitis based on a doctor's diagnosis. The pain is mainly felt in the back of my leg behind the knee area which I was told it coming from my hamstring. The doctor advised me to to some rehab. I am walking to try to help with this and taking pain medications. What video you would recommend for my knee/hamstring? This has been going on too long and limiting me from many tasks.

  24. Thanks for this great video. I do some of these already and I didn't realize they help the knees but I guess everything is connected. I new to your channel, do you have back strenthening and ankle strengthening videos?

  25. Thank you so much You really are the best! I have had a knee replacement and the other one is going so I really need your help.To all scrolling through have a lovely day and do those exercises! 💞💕💞💕😄

  26. Can the squats at a chair and lunges be done as isometric exercises? Also using a chair for the lunges. Would there be less joint pain for some people if the squat and lunge were isometric? Thank Doctor Jo. 😀

  27. I thought I tore something around my knee , but turns out it’s “mild fluid” around the knee. Are these exercising still okay to do ?

  28. Thanks for these. When doing squats or lunges my knees pop and crack A LOT and it really hurts. Should I continue to do these hoping things improve or should I ease up?

  29. Thanks for this; great explanations! I have developed sudden, terrible knee pain with going down stairs recently and hoping these will help!

  30. Does stretching excercizes help the knee ge better as well?
    If I used weight around the knee, could it have any bad effect on any part of the body? Cause i m using it and my back starts to hurt and i m not really sure about the reason.

  31. Purchase a printable worksheet featuring the knee exercises in this video here: https://www.askdoctorjo.com/purchase-knee-exercises-worksheet

  32. I don’t have any knee pain but I’ve noticed lately that my knees Don’t want to bend one day it’s one knee and the other day it’s the other knee with these exercise help

  33. What do you think about crunchy sound in the knees? Do you have an exercise that takes it away?

  34. I have done menisectomy of my right knee 7 months ago and recently am feeling pain in my thigh…should i do this exercises?

  35. Hii Doctor Jo, Is it also can done in knee Oa stages 3 patient? And usually how long can it improve for old people around 60y/o if doing the exs? Thanks for looking at my question!

  36. Dr. Jo, are leg extensions, squats and lunges ok to do if I have patella tracking issues and grinding in my knees? No pain just grinding.

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