Home / Categories / Sports / Fitness / How to Strengthen Knees

How to Strengthen Knees


Knees - one of the most vulnerable areas of our bodies. We fall down and hurt our knees as kids, we lift weights which affects our joints, we get injured when playing sports games and all these things affect our knees and other joints. If you want your knees to be healthy and strong so cold weather doesn’t hurt them when you get old, then you should start taking care of them right now. Here we offer you simple tips on how to strengthen your knees. There are two main aspects: what you do (exercises and workouts) and what you consume (food).


Healthy knees

If your knees are healthy and you just want to strengthen them, then you still have to remember that collagen, glucosamine and chondroitin can help you with that. Buy good shock absorbent shoes and always wear them when you work out, even if you are at home: when jumping a rope, or doing sit-ups. To make your knees stronger you have to work on your muscles and hamstrings. Train your quadriceps and buttocks. Here is the list of exercises that will help you make your knees stronger: lunges; jumping with a rope; stretching; sit-ups (different feet position). We offer a simple routine: exercises you can make every day:

1. Heel raises. Rise on your toes, stand still for a few seconds and then put your heels back down. Hold a table or the back of a chair if you need support. Do 3 sets at least 15 repetitions each.

2. Standing stretch. Stand upright and lean forwards reaching for your toes. Try to not bend your knees and lean as low as you can. Do 3 sets at least 15 repetitions each.

3. Bridging. Lie down on your back and bend your knees. Arms should be resting along the body. Raise your thighs and slowly bring them back down. Do 3 sets at least 30 repetitions each.

4. Straight leg raise. Lie down on your back and bend one of your knees. Lift the other leg (45 degrees) and keep it straight. Slowly bring it back down. Do 3 sets at least 15 repetitions each (for each leg).

5. Step ups. Put your foot on the step and lift your body up. Do 3 sets at least 15 repetitions each (for each leg).

You have to pay a lot of attention to stretching, it is important: not only is it pleasant and feels like relaxation, it helps you strengthen your knees. After each workout you have to d stretching, as after exercising this is what your muscles need.

Sore knees

In this case you have to quit lifting weights when standing up, you also shouldn’t do squats or whatever can wear them out. Do simple exercises and eat healthy. If you are a sportsman, you absolutely have to consult a doctor. To prevent injury, you have to do strength exercises right: when doing sit-ups with weight, your knees shouldn’t go farther than your toe tips. There is a number of things you need to consume to avoid trouble:

  • Collagen;
  • Glucosamine;
  • Chondroitin.

These elements will help you strengthen your knees, they are available in stores as food additives. If you are a professional sportsman (or want to be one) you have to remember those three words. Consume more calcium (milk, yogurt, cheese, and almonds), vitamin E (broccoli, kiwi, beans) and anti-inflammatory foods (sorts of berries, cabbage, wheat, fish, and olive oil).


Don’t postpone visiting a doctor

If your knees hurt and you have “noisy” joints, you must consult a doctor. If you are sportsman and you have joint fluid problems, you are probably going to need surgery and won’t be able to work for a while.

Don’t lift weights that is too heavy for you

This is not going to make your knees stronger, on the contrary, it is pretty bad for your joints. If you have to lift weights, do it right, start with the lightest one and then increase it little by little.



Your health is the most important thing you will ever own, be careful and attentive when doing exercises, don’t forget to take vitamins, they are going to be good for your knees, teeth, hair and skin (especially calcium). Also the more isn't the better in what concerns knees. Knees are actually rather fragile to be hurt so when you work out, all the time keep an eye that your knees are slightly bent to avoid possible injuries.

Related Articles

Rate Article:  
  Rating: 0

About Authors

Articles: 95
Edited articles: 57
Article is not edited yet!
Articles total: 2878
Authors total: 33

Share the article!