4 Knee Strengthening Exercise To Prevent Osteoarthritis(2023)

4 Exercises To Strengthen The knees:

1. Backward walking

Behl says, “Depending on how bad the knees are, you can do it resisted or unresisted. You should probably take a sled or load some weights on a sled and pull it walking backward toe first.” Reverse walking can be used for rehabilitation if you have knee pain or have been injured, according to a study that was published in the journal BMC Musculoskeletal Disorders. This is because it has a very minimal impact on your knee.

Reverse walking is your thing for your knee health. 

2. Tibialis raises or Toe raises

Toe raises or toe lifts can strengthen your feet and improve your balance. To perform this exercise, stand with your feet, keep your back straight, and look forward. Lift your toes off the ground. Hold it for 2 seconds. Do not forget to breathe. Now lower your toes. Repeat six times and do three sets a day. “This is another one to strengthen the knees as if you have a strong tibia,” says Behl. Tibia protects the knee, and they are decelerating muscles, so it will definitely help.

3. The Patrick step

The Patrick step is one of the exercises that strengthen your VMO. The VMOs are the first four quadriceps muscles that contract when your knee is under load or pressure. Behl says, “This is the one where you are working a single leg where you work your knees over your toes.” This knee extensor will definitely strengthen your knees and help you regain balance.

4. Lateral squat walks

This is the perfect lower body exercise that will help strengthen the adductors, which in turn will strengthen the glutes and protect the knees. Here’s how to do this:

  • Put your leg parallel to the floor in a half squat stance. Keep your arms out in front of you extended.
  • With your left leg, take a step to the side while lifting your hips and body as little as you can.
  • Return to the starting position by pulling the right leg to the left leg. Repeat the exercise in accordance with the training schedule, and then reverse the direction and return to the starting point.

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