6 Exercises That Will Teach You How To Strengthen Knees

If you feel severe pain in your knees and they feel like beaten with a hot iron rod, you are absolutely not alone in this. According to a study posted in Gallup-health ways, 26% of the adults are suffering in knee pain.

There are a lot of different reason that may cause knee pain. They are sometimes due to not using them enough, using more, imbalance in the muscles, flexibility restrictions and sometimes the small factors can lead to higher problems. Whatever the reason is, you don’t have to bear the pain or survive with this. Just try these few stretches and exercises with warm-up routines and see the difference in few days.


While creating movement, it is the primary function of the ankle to pivot that enables the hip and knee to synergistically move together. One of the main reason of ankle discomfort and injury is rigid and stiff ankles. Ankle band distraction flosses the stiffen joints, while enhancing the range of motions, and help the nutrients to get into the joints and reduces pain.

Ankle Band Distractions

How To Do It:

Twist one side of the band around the strong base and the other band around your ankle. Now drop the staggered stance with the leg that is banded in front of the other leg. Creep out the banded leg until you feel stiffness in the leg. Now bring the knee at front till you are comfortable. Make sure your banded foot is firm on the earth and rotate your ankle side by side to release tension in your knee. Repeat the exercises for 40 to 45 minutes on each side for few days, until the pain goes away.


This is the wonderful and great way to let the tissues work. Fitness experts use this move for their lower back, hips, and other troubled and irritated areas. But there is one part of the body that rarely gets attacked in regular gym activities and these are THE SHINS. They never feel terrible or hurt so that’s the reason they got ignored more often. The area doesn’t hurt but it doesn’t mean it won’t cause any other problem. They contribute a lot in knee pain. According to my personal experience, the one who suffers from knee pains feels so much discomfort while rolling shins but remember not everyone but few people.

How To Do It:

Put a roller at the base of your ankles and place your body on the ground like you do while push-ups. In order to address and expose the shin muscles, bend your toe towards the midline of the body. Make sure your shins are pressed against the roller with great strength now bring them till your knees slowly and control the gradual pressure. Putt your weight on the foam for high intensity and for less intensity ease back on it. Looking for hot spots while rolling and moving the foot to and fro or up and down is one of my favourite moves. Give 45 minutes to each side.


This quad stretch is a great move for your buck and it can be done anywhere anytime all you need is a wall and that’s it, you are ready for the exercise. This exercise put the stretches on your ankles, quads, knees and foot.

How To Do It:

Position yourself against the wall in lunges position and flip your foot against the wall with your toes. The axis point on your body right now in the back knee that determines that how much stretch you can bear during the exercise. The amount of stretch on your foot, quads and ankles can be measured with the distance between your back knee and the wall. The closer it will the more stretch you will have. In order to stretch the hip flexors with more intensity than push the hips forward with great strength.


Hamstring group muscles include bicep femoris, semitendinosus and membranous and these are all around the knee joints. The knee and leg pain is sometimes caused by imbalance hamstring group or any disturbance in the muscles.

How To Do It:

Bring a strong box with height of your thigh along with lacrosse or tennis ball. Now sit on the box and place the ball under your leg. Now apply pressure on the leg muscles while extending and bending the knee. While you flex and strengthen the leg, let the ball move up and down to relax the inside muscles. Do the movement on each leg for one minute and feel your hamstrings and knees muscles so light and relaxed.


Tensor Fasciae Latae is muscle, pretty much smaller in size, found in the hip side below the pelvis crest. This offensive little bug, when bound or tight, can cause the severe discomfort in the knee along with pain.

How To Do It:

Here we are again going to use the exercise band with multiple uses. Twist its one end to a firm surface and the other end under your hip. Now get in the kneeling position with one leg in front of you and other bended at the back. Now rotate your butt and turn the folded leg out while keeping your stomach tall. TFL is one of the toughest points to apply pressure or stretch so when you rotate your butt and turn around the leg, it will target the TFL.


Terminal knee extension is a great rehab exercise, which is amazing for quad as it activates it. This move increases the blood flow in the leg and knee area and prepares the lower body for strength training.

How To Do It:

Take a special exercise band and twist it around a strong surface. Now place the band at the top of the knee while you step into the band. Now walk out of the band and build some tension inside. Now focus knee straightening and extend and bend the knee, while doing this contract the quad as much as you can. Repeat this move 25 times on each side to increase blood flow.

Knee pain is not something to ignore or laugh on because this may extract the fun part out of the life and will leave you crying and begging in pain for the rest of your life. Physical fitness is important, in fact, pain in any part of the body can leads to severe discomfort and irritability. Either you are too young, an adult or old, it is always recommended to get yourself physically checked from the therapist, to see if everything in the body is doing okay. But if there is any problem regarding time or financial problems or you are lazy enough to ignore yourself then follow these useful exercises that can reduce the knee pain and increase the life of your physical activities. And this too helps you lunge and squat like a pro, because they mainly target the lower body.