We often blame our knees when exercises such as squats or lunges hurt. While you may experience pain in the knees during these exercises, the real culprit may be a lack of strength and mobility in the hips or ankles. When the hips can perform a range of movements, the knees can easily handle direct impact. If the hip muscles are weak, tight or both, they can greatly affect the knee stability at rest and during movement.
The body is very complex and while it’s easy to point the blame to one specific area, the truth is pain can come from various sources. Knee pain can also mean there is an imbalance in muscles of the lower extremity; our quads, hamstrings, glutes, and calves can greatly impact how our knees feel. Everything surrounding our knees is a support system, therefore when one thing is out of place or weaker our knees will generally pick up the slack.
If you hear a sudden snap or feel sudden pain, you should consult your doctor immediately. However, if you feel a general ache or discomfort that increases during lower-body exercises, consider finding ways to strengthen the supporting muscles and ligaments. You will want to avoid exercises that increase pain. It is important to understand the difference between increased pain and pain that is generally present. Because your knees have taken a lot of stress due to weaker supporting muscles, you may continue to experience some discomfort as you exercise. But, if the pain increases or there is a sudden sharp pain, you should stop immediately. Focus on performing the exercises slowly, accurately, completely, and correctly.
Here are five great lower body exercises that will help improve and strengthen the muscles supporting the knees in a low impact way. Perform these exercises three times a week for 10-20 repetitions. After four weeks, increase the load by either adding weight, reps, deeper range of motion, shorter rest periods, or tempo. Remember, progressive overload is the number one rule in strength training. If you want to get stronger, you must progress over time.
Kettlebell Swing
Kettlebell swing is a great exercise to strengthen the glutes, hamstrings, and hips. This is low impact and gets the heart rate up!
Stand with your feet shoulder width apart. Hold the kettlebell with both hands and push the hips back, allowing the kettlebell to swing freely between your legs. Use the momentum in your hips to swing the kettlebell up to chest level. There should be a slight bend in your knees as you push the hips back.
Banded Lateral Walk
Wear a resistance band just above the knees. Step side to side making sure the knees are pointing in the direction of the toes. You should feel the pressure build in the hips and glutes.
Dumbbell Deadlift
This exercise is excellent for overall strength development in the glutes, hamstrings, and low back. Stand hip distance apart holding the weights in front of the body. Keep the weights close to the body as you hinge over, pushing the hips toward the back wall. Keep the back neutral as you push back.
Banded Glute Bridge
Wear a band over the knees and lie on your back with your hands at your side. Feet are placed hip distant apart. Squeeze the glutes and core as you raise the hips off the floor, pushing feet into the floor, ensuring the knees stay pressed out so they do not cave in. Pause at the top and squeeze the glutes. Do not arch the low back at any time. Lower the hips and repeat this movement.
Duck Walk with Band
Rather than walking side to side, you will point the toes out, making sure the knees follow the toes, and pushing hips back with a slight bend in the knees. Take a diagonal step forward with the right foot and then with the left. Reverse the movement on both sides. That is one rep. Repeat this movement for the number of repetitions you decided on. This will burn!
