Knee Strengthening Exercises For Knee Pain Relief

If you're experiencing knee pain, this guided routine will help strengthen the muscles that support your knees while improving mobility and circulation around the joint. We'll work on the calves, tibialis, hamstrings, quadriceps, and surrounding tissues that often contribute to knee discomfort when they become weak or imbalanced. These exercises are designed to build strength and confidence in movement using simple equipment you likely already have at home.

Important: You should not feel any sharp knee pain during these exercises. A gentle stretch, muscular effort, or mild discomfort is okay, but pain is not. If this is your first time, start with a shorter range of motion and fewer repetitions than demonstrated. Tendons and ligaments can take 24-48 hours to respond to exercise, so progress gradually and pay attention to how your knee feels over the following days.

Transcript

Hello everyone, My name is Pedro Ivela and in this video I'll be showing you some exercises if you are experiencing knee pain. A lot of clients come to me complaining about knee pain and 85% of the cases is due to muscular imbalances. Just remember that pain is just a signal. The problem is usually not there. It's upstream or downstream due to muscular imbalances. So today I want to show you some mobility exercises for your quads and hamstrings, Your tibialis and your calves. So you can take some pressure off of your knee and hopefully you can feel less pain by the end of the day. Okay. So, Um, Today I'm going to be using this block, But you can use a step in your home. Okay. Uh, Let's get started with something very simple. Which is basically, You're gonna get into an all four, And then you're gonna walk yourself back so your heel gets very close to your bum. The goal here is to fully bend your knees so we can get some synovial fluid coming to the front of it, And this helps with the recovery. So we're gonna be rocking forward and back, Nice and slow. You can add more or less pressure. This is a lot of pressure. This is less pressure, Okay? Just rocking back and forth. And three. Okay, We're gonna go for one more, But you can do more than four or five reps if you want, Okay? And we're going to go for one more, So five reps. Nice. Okay so now we're gonna start with your quads okay We're going to get into a wall. Have your say. Ankle underneath your knee, Get a block or. . . Anything that you can have in between your knees like a pillow for example, Okay? The goal here is to drive your knees against each other so you can build some strength on the adductors and you can bring more blood flow. And we're going to be holding here for about 30 seconds. Try to keep your hips in line with the knee. If this is too hard, Stay a little bit higher up. Okay. So drive your knees against each other so you can activate the adductors. Just hang in here. Wall sits is by far one of the best exercises for knee strengthening. So right now, You're really strengthening the tendons and ligaments of your knee. Hold it here for a little bit longer. And five, Four, Three, Two, And one. Out of it, Okay. So now we're gonna start with your calf, Okay. So starting from the bottom up. Now that we have some blood around the knee. You can leave this on to the side. We're gonna have your hands on the wall, Okay? You're going to lift your heels, Pause at the top, Control on the way down. If two legs is easy, You can move on to a single leg calf raise, Okay? We're going to go for about 10 reps, But you're more than welcome to go for 15 or 20. Try to pause at the top, Squeeze, Control on the way back. The further back you go, The more stretch you get in your calf. So I suggest you, If you can, Take a many steps back as you can, Okay? And up, Down. Up, Hold it, Down. Slow. Slow. Slow, Good, Just a couple more. And relax now Most of you only feel knee pain on one knee. So I'm going to be focusing on one leg only, But you're more than welcome to do on both. Second exercise, Now that we have a lot of blood coming through your calf, Let's work on the tibialis. So on the wall, Keep your knees straight, Feet together, Hands on the wall. From here, You're gonna lift your toes up, Hold at the top for a couple of seconds, Control on the way down. Controlling it down, OK? So we're going to go for about 15 of those. Three. And four. Five. Try to squeeze the top, Hold it there. 7. Hold it there, Eight. Now the tibialis and the calf, They both attach to the bottom of your knee. So moving these muscles here, You are strengthening your knee from the ground up. I want you to feel a big burning sensation coming through, Okay? Now, The further you step out, The harder this is. The closer to the wall you come in, The easier this is, Okay? Just a few more, Slow and controlled. And this is us. Even mine is a little bit burning now. Okay. So now we're going to move on to your hamstrings. Okay. So we're going to get on the floor. This one is called hamstrings walkouts. So hands on the side, Drive your hips up and I'm going to slowly walk yourself out. While maintaining your glutes off. The ground, Okay? Notice that even though my leg is fully extended, I'm off. This is hard. You don't need to go that far. You go as far as your body allows you to go, Okay? Here we go. Gonna go for about five or six of those. I am back. Too slow. In short steps. And four. One more. And back. Five. Very good. Often enough as well. Your quads are tight from too much seating. So we're going to stretch them just a tiny bit. On your knees if this is uncomfortable place something underneath your knee but basically you're going to have your hands back here if you need have your hands higher okay i can actually have mine on the ground So you're going to lift your hips up. You're going to feel this stretch in your quads and you're going to hold. For a few seconds and down. And up hold it and down two and up hold it Down three. For if this is too much. Stay with your hands a little bit closer to you. You can go in one hand or you can go like this Slow, Nice and slow. Okay, This is less of a stretch. But more knee engagement. Okay, So we're gonna go for about five reps each one of these. I think now it's time to do the step downs. This is the one that's gonna bring more strength to your quads, Yeah? And it's gonna improve the health of your knee in general. So basically what we want to do here. Is have so I've been using the right leg stand on the block or on the step, Okay? Now, I am hunching down so you can actually see me here, But I want you to stay completely standing, Okay? Now, From here, You're gonna bend your knee, Touch your heel very close to your toes. And come up. OK, So start. Very close, Heel close to your foot. As you feel more confident yeah as you warm up your knee you can slightly start to step out Notice that as further I go, The further I go, The more knee bend I get, The more pressure I get on my knee. So slowly walking your heel forward, Away from your foot, So you don't actually go straight into a lot of pressure on your knee, Okay? So slowly building. Your depth, Okay? Just pumping like this nice and slow Now, Make sure that your knee is tracking over your toes. Your knees are not here, They are tracking over your toes. Just like this nice and slow but don't stop I want you to feel your quads burning. I'm going to go for a few reps until it starts to burn like a good 8 out of 10. And then you stop. Okay? So these are. The exercises. To improve the health of your knee and hopefully the pain will start to fade away. If you do this three times a week, I can guarantee you're gonna feel a lot better. I hope you guys enjoyed, Let me know if you have any questions And I'll see you next time. Ciao.