Written by Kiel DiGiovanni | Co-founder
Fact checked by Kirsten Yovino, CPT Brookbush Institute
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Are you experiencing knee pain? Resistance bands are an excellent tool for treating knee pain, as well as strengthening the knees to prevent pain or injury in the first place.
In this article, we have six resistance band knee pain exercises that we highly recommend you implement into your warm up or rehab routine!
Why should you use resistance bands for knee pain?
One of the most common pains people experience at some point in life is knee pain. Knee pain can be caused by a number of things including arthritis, inflammation, patellofemoral pain syndrome, osteoarthritis, normal wear and tear, high-impact sports, or injury.
With resistance bands, you can strengthen tendons, connective tissue and muscles surrounding your knees without the hard impact free weight exercises involve. Knee band exercises can improve your knee stability and mobility while also alleviating pain and reducing inflammation.
Knee strengthening exercises with bands are also great for runners and athletes who put a lot of strain on their knees over time. It will ensure their knees are strong and primed for action.
All in all, if you are looking to rehab or strengthen your knees, definitely add these resistance band exercises into your routine.
Note: If you are dealing with an injury, be sure to let it heal before starting these exercises. However, if you simply have nagging knee pain or want to strengthen your knees to prevent pain from occurring, you can start doing these banded knee exercises immediately. If any concern, please consult a medical professional.
Our guide has over 250 exercises categorized by mobility, mobilization, resistance training, barbell training, explosive training, static stretching, and (p)rehabilitation...
6 Effective Knee Band Exercises For Rehabbing Your Knees
These knee pain exercises require securing the band either under your foot or to a solid anchor. Use caution when putting the bands under tension.
If you're using an anchor with rough edges, wrap a towel around the anchor then loop the band over the towel to help prevent friction or tearing (as pictured above).
Without further ado, here are the 6 resistance band exercises we recommend for strengthening the knees and treating chronic knee pain.
1. Terminal Knee Extension (TKE):
How-to:
- Attach the power band to a secure anchor
- Put your right leg through the band and place the band behind your knee
- Keep your knee slightly bent
- Step backward a little to create tension on the band
- Straighten your leg by flexing your quad and pushing your heel towards the ground
- Repeat with your other leg
- 10-12 reps each leg
Tips: Don't start with too much tension on the band to make it easier
Benefits: Strengthens both your quadriceps and shin muscles
2. Lying Hip Extension:
How-to:
- Lie down on your back
- Bring your right knee up towards your chest
- Loop the band around your foot
- Hold the band with both hands
- Extend knee out until your leg is straight
- 10-12 reps each leg
Tips: Loop the band twice around your foot for added security and tension
Benefits: Increases the range of motion in your hip flexors
3. Front Leg Extension:
How-to:
- Secure the power band to an anchor at ankle level
- Stand facing away from the anchor then loop the band around your right ankle
- Swing the band in a controlled kicking motion away from the anchor
- 10-12 reps with each leg
Tips: Use a nearby object to help balance if standing on one leg is too difficult
Benefits: Strengthens quads without putting too much pressure on the knee joint
4. Lying Knee Extension:
How-to:
- Lie down on your back
- Bring your right knee to your chest then wrap the power band under your heel
- Grab the firmly with both hands with the back of your upper arm in contact with the floor
- Slowly extend your knee and lift your leg up so your toes
- Return to the starting position in a slow, controlled motion
- Repeat with your other leg
- 10-12 reps each leg
Tips: Loop the band around your foot twice to keep it secure
Benefits: Strengthens and stretches hamstrings
5. Lying Glute Extension:
How-to:
- Lie down on the ground
- Bend your right knee and wrap the band around your right foot
- Grab the band with both hands
- Pull the band up towards your chest within your range of motion
- 10-12 reps with each leg
Tips: Don’t pull past your comfortable range of motion
Benefits: Loosen your glutes to alleviate tightness in your hamstrings which can be a cause of knee pain
6. Stork Stance TKE:
How-to:
- Attach the power band to a secure anchor
- Put your right leg through the band and place the band behind your knee
- Keep your knee slightly bent
- Step back a little to create tension on the band
- Lift up your left leg off of the ground balancing on your right leg
- Straighten your leg by flexing your quad and pushing your heel towards the ground
- 10-12 reps with each leg
Tips: Use a nearby wall or object to help keep balanced
Benefits: Increased shin and quad strengthening
How Often Should You Do These Knee Strengthening Exercises?
If you are doing these exercises as a warm up and/or to treat nagging knee pain, do these exercises before any lower body workout or high impact sporting activities.
If you are rehabilitating after an injury, do these exercises two times a week and closely monitor your comfort level and progress.
Here's the routine:
- TKE: 2 sets x 10-12 reps each side
- Lying Hip Extension: 2 sets x 10-12 reps each side
- Front Leg Extension: 2 sets x 10-12 reps each side
- Lying Knee Extension: 2 sets x 10-12 reps each side
- Lying Glute Extension: 2 sets x 10-12 reps each side
- Stork TKE: 2 sets x 10-12 reps
Note: For warm up purposes, doing 1 set of each exercise should be enough.
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Knee Pain FAQ:
Here are some common questions people ask us before starting knee pain rehab exercises...
Are resistance bands bad for joints (like free weights can be)?
Resistance bands are generally considered to be a low-impact form of exercise, and when used correctly, they should not be bad for joints. In fact, resistance bands can be a good alternative to traditional weightlifting because they provide resistance throughout the entire range of motion, which can help improve joint stability and flexibility.
When can I start the rehab exercises for my knee pain?
Rehab exercises for knee pain can generally be done when the pain is mild to moderate and not accompanied by swelling, redness, or warmth around the knee joint. It's important to start with gentle exercises and gradually increase intensity and duration over time.
How to tell if your knee pain is very serious?
If you are experiencing knee pain, pay attention to the severity, duration, and location of the pain. Mild pain that goes away quickly with rest or over-the-counter medication is usually not serious. However, severe pain that limits your ability to walk or bear weight on your leg, swelling, redness or warmth around the knee, instability, a popping or grinding sensation when you move your knee, or fever may be signs of a more serious issue and require medical attention. It is always recommended to consult with a healthcare professional if you are experiencing persistent or severe knee pain.
Will Joint Supplements Help Knee Pain?
In addition to physical therapy and rehab exercises, joint supplements can also play a significant role in managing your knee pain. Joint supplements like glucosamine and chondroitin sulfate are known to support joint health and reduce inflammation, which can help alleviate knee pain. These supplements for joint pain work by promoting the production of cartilage, the connective tissue that cushions the knee joint.
By combining joint supplements with physical therapy and rehab exercises, individuals can effectively manage knee pain and improve their overall joint health. It's important to note that joint supplements are not a replacement for medical treatment.
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Kiel DiGiovanni
Author