NEW YORK, Sept 14: About 25% of adults experience knee pain, a figure that has surged by nearly 65% over the past twenty years. For those affected, everyday activities like climbing stairs, standing up, or even walking with a pet can become painful tasks. While knee pain often accompanies aging, injuries can affect individuals of all ages, including high school athletes.

Knees bear the weight of the body and endure various stresses throughout the day. Repeated daily movements can cause wear and tear on the joint and its surrounding structures, explains Mark Gugliotti, an associate professor of physical therapy at the New York Institute of Technology. Additionally, because the knee is positioned between the more mobile hip and ankle joints, instability or limited mobility in these areas can lead to increased stress on the knee, according to Jake Schaake, a chiropractor and CrossFit coach at PALM Health in St. Louis. Imbalances in the quadriceps and hamstrings can also exert undue stress on the knee.

Knee pain can arise from injuries, arthritis, weak hip muscles, and restricted ankle mobility. Identifying the source of knee pain is crucial for prevention, though this can be challenging. Fortunately, there are effective exercises that can help prevent and manage knee pain.

5 exercises to prevent knee pain

Strengthening exercises are essential for managing pain associated with knee osteoarthritis and for preventing future pain. These exercises enhance muscle strength around the knee, improve endurance, boost joint stability, and increase confidence in movement. Proper form is crucial to avoid injury, so working with a trainer or coach may be beneficial. If any exercise causes discomfort, reduce the intensity or stop.

1. Wall Slides: Wall slides are a versatile exercise that strengthens key muscles supporting the knee joint, improves balance and posture, and enhances knee range of motion with minimal joint stress. They aid in knee pain relief, injury recovery, and everyday knee function. Here’s how to perform them:

Raise your arms, pressing your shoulder blades against the wall. Your hands should touch the wall with thumbs at head height, and your upper arms should be perpendicular to the floor.

Inhale, then slowly bend your knees and slide down the wall until your knees are at a 45-degree angle. Avoid bending further to prevent strain.

As you bend your knees, straighten your elbows until your arms are extended overhead against the wall.

Hold for five seconds.

Exhale as you straighten your knees and slide back up the wall to the starting position.

Repeat five times, increasing to 10 or 15 reps as strength improves.

2. Glute Bridges: Glute bridges are an effective exercise for strengthening the glutes, knees, and core muscles, which helps relieve knee pain and improve balance. Here’s how to do them:

Press your lower back into the mat and tighten your stomach muscles.

Place your hands on the mat, palms up or down. Lift your hips, squeezing your buttocks and keeping your chest open.

Avoid over-arching your back or tucking your chin. Lower your hips until your lower back touches the mat.

Repeat, exhaling as you lift your hips and inhaling as you lower them.

For an added challenge, raise one leg straight up while maintaining proper form.

3. Monster Walks: Monster walks are a fun way to strengthen the muscles that stabilize the hips and pelvis, crucial for knee health. This banded exercise also enhances hip mobility and stability. Here’s how to do monster walks:

Bend your knees into a quarter squat.

Step forward with one foot, then the other, while keeping tension on the band.

Continue for 10 to 15 steps, and try walking backward similarly.

4. Jumping: High-impact exercises, such as hopping and jumping, build and preserve muscle and bone tissue, promoting healthy joints. Research published in the Journal of Bone and Mineral Research shows that jumping exercises can improve bone strength without harming cartilage. However, these exercises may not be suitable for those with osteoarthritis or existing knee pain. Here’s how to incorporate jumping:

Do 15 alternating single-leg hops for each foot.

Complete 10 double-leg forward, side, and backhops, covering six to 12 inches.Do 10 single-leg hops.

Perform five double-leg rotational hops with a 90-degree turn in midair.

Finish with five double-leg rotational hops with a 180-degree turn in midair.

5. Split Squats: Split squats are excellent for strengthening the muscles around the knees, enhancing shock absorption, and reducing joint stress. They improve balance, stability, and knee joint mobility. Note: If you have patellofemoral syndrome, avoid squats and lunges until other muscles around the knee are strengthened. Here’s how to do split squats:

Bend both knees to lower your body until the back knee is close to the floor. Keep the front knee aligned over the ankle and avoid letting it cave inward.

Push through the front heel to return to the starting position, maintaining balance and core engagement.

Complete the desired repetitions on one leg before switching to the other.