How to Strengthen the Knee Joints

Weak knees can result in injury, pain and reduced mobility. Fortunately, knees respond well to exercises and can be strengthened and trained. Strengthening exercises reduce the risk of injury and also help alleviate the pain associated with arthritis, gout, infections and injury. According to the Mayo Clinic, "strengthening the muscles around your knee will make it more stable."

Things You'll Need

  • Basketball or soccer ball
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Instructions

  1. Lunges

    • 1

      Stand with your legs shoulder-width apart and your arms hanging at your side.

    • 2

      Take a big step forward with your right leg and lower your body to the ground until your left knee nearly touches the floor.

    • 3

      Step back to the starting position with your right leg, then repeat on the other side, now stepping forward with the left leg.

    • 4

      Perform three sets of 10 lunges three times a week. As you become stronger, add extra weight to the movement by holding 5 to 10 lb. hand weights.

    Ball Squats

    • 5

      Stand straight with your legs shoulder-width apart.

    • 6

      Place the ball between your knees. Squeeze your legs together to keep the ball from falling.

    • 7

      Squat down by bending your legs until they are at a 90-degree angle to the floor. Do not bend your knees beyond the tips of your feet. Continue squeezing the ball throughout the movement.

    • 8

      Return to a standing position. Perform three sets of 10 to 12 squats, three times a week.