5 Simple Strengthening Exercises to Help Clients with Knee Pain and Limited Mobility
Knee pain and limited mobility issues are common challenges for many of my clients, especially those over the age of 35. Often, the key to overcoming knee pain is building strength and stability in the muscles surrounding the knees. Focusing on targeted exercises can help reduce pain, improve mobility, and build confidence in movement.
Here are 5 Simple Strengthening Exercises to Help Clients with Knee Pain and Limited Mobility
1. Glute Bridges
Glute bridges are fantastic for strengthening the glutes, hamstrings, and lower back. Strong glutes can take pressure off the knees and provide better overall support for your lower body.
How to Perform
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Keep your arms by your sides.
- Press your heels into the ground and lift your hips toward the ceiling, squeezing your glutes at the top.
- Hold for a second or two, then slowly lower your hips back to the ground.
- Repeat for 10-15 repetitions.
This exercise helps improve hip and core strength, essential for knee stability and strength.
2. Farmer Walk Carries
Farmer walks is a simple but highly effective exercise that strengthens the entire lower body, core, and upper body, while improving balance and stability.
How to Perform
- Stand tall and hold a weight (like a dumbbell or kettlebell) in each hand by your sides.
- Engage your core and shoulders as you walk forward in a straight line for 20-30 steps.
- Maintain good posture—keep your chest lifted and avoid leaning forward or slouching.
- Turn around and walk back to your starting point.
Farmer carries help build strength in the legs, core, and grip, all while encouraging proper alignment and stability.
3. Modified Squats
Squats are a powerful exercise for building leg strength, but for those with knee pain, modifying the movement is key. A shallow or supported squat can reduce strain on the knees while still engaging the muscles
How to Perform
- Stand with your feet shoulder-width apart, holding onto the back of a chair or a sturdy surface for support if needed.
- Push your hips back as you bend your knees, lowering your body slightly as if sitting down in a chair.
- Keep your weight in your heels and only lower to a point where you're comfortable—there’s no need to go too deep.
- Push through your heels to stand back up.
Modified squats help build strength in the quadriceps, hamstrings, and glutes while being gentle on the knees.
4. Single Leg Balance
Balance exercises like single-leg standing can improve knee stability and strengthen the muscles that support the joints, helping to prevent further injury.
How to Perform
- Stand near a wall or sturdy surface for support.
- Lift one foot off the ground, keeping your standing leg slightly bent.
- Hold this position for 20-30 seconds, engaging your core and focusing on stability.
- Switch legs and repeat.
This exercise not only helps strengthen your lower body but also improves balance, which can reduce the risk of falls and injuries.
5. Hip Circles
Hip circles are great for improving mobility and range of motion in the hips, which indirectly supports knee health by allowing for better alignment and movement patterns.
How to Perform
- Stand with your feet hip-width apart.
- Place your hands on your hips and slowly rotate your hips in a circular motion.
- Perform 10-15 circles in one direction, then switch and repeat in the opposite direction.
This movement helps to loosen up the hips and increase flexibility, reducing the likelihood of compensating movements that can strain the knees.
In conclusion, If you're dealing with knee pain or limited mobility, it's crucial to focus on strengthening the surrounding muscles and improving balance and stability. These five simple exercises—glute bridges, farmer walk carries, modified squats, single leg balance, and hip circles—are all low-impact movements that can help alleviate discomfort and enhance knee function. Remember, consistency is key. Start slow, listen to your body, and gradually increase intensity as your strength and mobility improve!
