4 Knee Strengthening Exercises You Can Do After an Injury

I wanted to show you the most effective knee strengthening exercises after injury.

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#1 – Hip Abductors With Band

For this exercise, use a resistive band that you can buy from a department store or online. Most of them are the same, and there is only a drastic difference between them. Find a resistance band that challenges you.

Begin in an upright standing position. Step on the tubing with one leg, follow with the other leg. Adjust your legs to have a stable, wide stance. Then, bring the handles of the tubing at your hips or bring them up at your shoulders to increase the intensity. Stand on one leg, and then lift the other leg out to the side. Bring it back down, and then repeat the movement to the opposite leg.

When you lift the leg out to the side, it doesn’t need to be far. Lift it for about 30 or 45 degrees. You don’t need to lift it up all the way to 90 degrees. There should only be a minimum movement in your pelvis when you do the movement.

Hip Abductors With Band

Start off with one set of 5 reps on each side. Perform this exercise in a smooth, controlled movement with a quick stop at the end position. The intensity can be light to moderate, depending on your strength in the outer part of the hip and on the resistive band’s resistance that you select.

The purpose of this exercise is to strengthen the muscles in the outer part of the hip because a strong hip will help to overcome a knee injury. If we have a strong hip, we have good stability, and that decreases the stress on the knee.


#2 – Calf Raises With Band

Begin in an upright standing position. Grab the handles of the band and step on the band underneath the balls of your feet. Put an intensity by bringing the handles of the band at your hips, or you can bring them up at your shoulders. Stand on your toes, and then go back and repeat the movement.

Calf Raises With Band

Start off with one set of 5 reps. Perform this exercise in a smooth, controlled movement with a quick stop at the end position. The intensity is light.

The purpose of this exercise is to strengthen the calf. This exercise focuses on the muscles of the calf. Strengthening the calf muscles will help to overcome knee injury or knee pain.


#3 – Half Squat With Band

Begin in an upright standing position. Grab the handles of the band and step both legs on the band underneath the arches of your feet. Keep a good foot or so hip-width apart. Put the handles of the band at your hips, or you can put them up at your shoulder for greater intensity. Go through the squatting movement. Don’t go down as far as you can, but do go halfway. Bend your knees and push your hip back. Maintain a good alignment with the head, shoulder and hips.

Half Squat With Band

Start off with one set of 5 reps. Perform this exercise in a smooth, controlled movement with a quick stop at the end position. The intensity can be light to moderate, depending on the strength you have in the knees and in the hips and the resistance that you pick.

This exercise aims to strengthen the muscles around the knees and in the hips, specifically the glutes and hamstrings. Strengthening the knee is what we’re looking for in this exercise. We are also strengthening the hips that will help to strengthen the knee.


#4 – Glute Bridge

Lie on your back on the floor and put your hands to the side. Relax the upper body and bend your knees. Tighten the abdominal area. Push through the heels and go to a point where your knees, hips and shoulders are in a straight line and hold to that position for a good second. Bring the hips back down, relax and repeat the movement.

Glute Bridge

Start off with one set of 5 reps. Perform this exercise in a smooth, controlled movement with a good stop at the end position for about a second. The intensity is light.

The purpose of this exercise is to target the glutes and hamstrings because strong glutes and hips help to strengthen the knee.

Give these four exercises a go. They are the most effective knee strengthening exercises that you can do after injury.

If you are looking for a fast, simple, safe and effective program to eliminate your stubborn knee pain and patellofemoral syndrome, then check out the Patellofemoral Syndrome Solution program.