Knees are common areas of the body people experience problems with, either directly or indirectly. Directly because you tell me “my knees hurt”. Indirectly because in rehabilitating back or hip pain for example, strengthening your leg muscles is usually required. One way to strengthen leg muscles is through squatting but so often you’ll say “I can’t do that because of my knees”.

Warning signs that your knees require attention:
1. You try to avoid activities that involve bending your knees to any great extent

2.The thought of having to get down onto the ground and back up again without using something to hold onto makes your eyes water!

3. Your knees feel sore after going up or down a long hill or flight of stairs.

Pain free knees

If you avoid using your knees then the rest of your body is being put under undue strain simply because it has to accommodate this avoidance behaviour. Try the following to improve strength and flexibility but don’t push into pain with the stretches and movement.

1. Calf stretch

Both hands on a wall, both heels on the ground

Back knee fully straight (be diligent here!)

Lean onto front bent knee

Feel the stretch in your back calf

Hold for 10 seconds

2. Front thigh stretch (quadriceps)

One hand on a wall for balance

Other hand around your ankle on same side (use a towel around your ankle if you can’t reach your ankle with your hand)

Move your bent leg towards your standing leg

Tuck your bottom in and stand straight

Feel the stretch in the thigh of your bent leg

Hold for 10 seconds

3. Back of thigh stretch (hamstrings)

Place your heel on a low step

Keep both legs straight and your hips pointing straight ahead

Stick your bottom and chest out and reach your body forwards

Feel the stretch in the back of your front leg

Hold for 10 seconds

4. Squatting 

Squat or stand up/sit down by:

Leaning shoulders in front of your knees until your weight is over your toes (toes must not lift up)

Lower your bottom as you bend your knees to sit or squat

Move in a range that does not increase or bring on knee pain, however small the squat. Repeat until your thigh muscles tire.

If you do these twice a day, the start of your improvement will be seen in the exercises becoming easier to do, before you necessarily see any improvement in your knee pain. As you become stronger and your muscles more flexible so the strain through your knees will lessen.

Perspective

I am not saying that by doing the above, all knee pains will be improved, although most will. What I am saying, is that if you continue to avoid using your knees, your muscles will get weaker and stiffer and in time your knees will hurt with more activities more of the time. Consider the change you’re wanting to make in terms of the longer view. Little and often, slow but sure.

Give it a go and tell me how you get on in the comments below. However, if you need my help you can reach me on the contact page of my website.