How to avoid knee pain with exercises
Knees really only move in one plane of movement. So, the key to keep them pain free and functioning properly is
muscle balance. You don’t want muscles on the inside or outside of your leg pulling the knee—or kneecap—one way
or the other too much. (This can make the kneecap grind against the bone underneath, or put pressure on the
meniscus or ligaments around the knee.)
The most important muscle to strengthen in the knee is the Vastus Medialis muscle (VMO). This muscle tends to
become a little weak and if it is not strong enough the kneecap tends to track out too far and grind against the bone
underneath. The Vastus Medialis extends the knee in the last 20-30 degrees of extension, so the exercises shown in
the video work in this range of motion.
The Gluteus Medius muscle is another very important muscle for the knee. It is up in the pelvis but helps control the
position of the hip… which then influences the position of the knee. Reverse lunges and single leg squats strengthen
the Glut Medius by forcing you to stabilise the pelvis as you bend while only on one foot.
The calf muscles, hamstrings help to stabilise the knee too, so doing squats is a great way to strengthen the whole
stabilising system. The key with squats is to squat in a way that does not push the knee forward, as this puts pressure
on the patella tendon.
I always recommend finishing up a knee routine with a massage to the Iliotibial band. If the ITB is tight it pulls the
kneecap out too far and is the most common cause of pain in the front of the knee. You can do this by rubbing the
outer, lower thigh with the palm of your hand, or with a massage gun.
Here’s a video on these knee strengthening exercises.
Stefan Becker
Chiropractor Barcelona