How to Strengthen Knee and Ankle Joints

While you can’t strengthen joints directly, you can strengthen the muscles around them, which is the best way to prevent injuries and keep your legs in tip-top shape. In this article, we’ve compiled 11 exercises, listed from easiest to hardest, that you can do daily to strengthen the muscles in your knees and ankles. These exercises are great for recovering from an injury as well as preventing any more.

[Edit]Steps

[Edit]Lying knee hold

1. This exercise strengthens your thighs while taking pressure off your knees. Lie flat on the floor with your back on the ground. With both your knees straight, push the back of your right knee down firmly into the floor by flexing your thigh muscles. Hold this position for 5 seconds, then relax and switch to the other knee.^[1]
   
   • Try doing 5 reps of this exercise 3 times per day.
   • If lying on the floor is too uncomfortable, you can lie on a bed instead.

[Edit]Star touch

1. This is a modified version of a lunge that puts less pressure on your knees. Plus, it can help you with your balance! Stand on one leg, bending your knee just slightly to keep your balance. Picturing a 7-point star on the floor around you, pick up your other leg and point your toe. Try to tap all the points of the star on one side before switching to the other leg.^[2]
   
   • Try doing this 2 to 3 times on each leg every day.

[Edit]Ankle alphabet

1. Stretch and strengthen your ankle at the same time. Lie on your back or sit in a chair with your back straight. Lift one leg and draw the alphabet with your toes as you flex your ankle. Then, do the same on the other leg.^[3]
   
   • Try doing 1 set of the alphabet on each leg once every day.

[Edit]Standing calf raises

1. Strengthen your calves to take pressure off your ankles. Stand with your feet about hip-width apart. Slowly lift yourself up as high as you can onto your tip-toes, then slowly lower your heels down. Repeat this calf raise up to 10 times, or more if you can handle it.^[4]
   
   • If you’re having trouble keeping your balance, hang onto a wall or the back of a chair for stability.

[Edit]Flex and point

1. Stretch out your ankles for added mobility. Lie on your back with your legs straight out and your heels on the floor. Flex your feet straight up so they point toward the ceiling, then slowly point your toes away from you as far as possible. Hold this position for 3 seconds, then repeat.^[5]
   
   • Do this exercise 10 times per day.

[Edit]Wall push

1. This exercise works your ankle and leg muscles. Sit down in a chair next to a wall with your feet flat on the floor. Push the right side of your right foot up against the wall, then push your foot outward into the wall. Hold this for 8 seconds, then repeat it 10 to 12 times before switching to your other foot.^[6]
   
   • You can also try this exercise by looping a resistance band around your right foot and holding the end of the band in your left hand. Slowly press outward away from the band, feeling the resistance in your ankle.

[Edit]Knee bends

1. This squat variation provides support while strengthening your legs. Stand about away from a wall with your feet about hip-width apart. With your back facing the wall, slowly bend your knees, and slide your backside along the wall for support (and to help you keep your balance). Stop bending when your knees are about to go over your toes, then slowly slide back up along the wall.^[7]
   
   • Try doing about 10 repetitions 3 times in a row.
   • For a smoother movement, place an exercise ball between your back and the wall.

[Edit]Thigh contractions

1. Strengthen your quads to take the pressure off your knees. Sit in a comfy chair with your back straight and your feet flat on the ground. Slowly straighten and raise your right leg, stopping when it's completely straight. Squeeze your right thigh muscles and hold the position for 15 seconds, then lower your leg down and switch sides. This might feel like you aren’t doing much, but you’ll notice your quads getting stronger in no time!^[8]
   
   • Try doing 3 sets of 15 second repetitions on both legs.
   • To make this exercise harder, try wearing a small ankle weight on both legs.

[Edit]Straight leg raises

1. Work your thighs and your hips at the same time. Sit in a chair with your feet flat on the floor and your back straight. Slowly raise and straighten your right leg, flexing your foot to point your toes upward. Keep your leg raised and move it gently up and down 10 times, but don’t let your foot touch the floor! Then, switch to the other leg.^[9]
   
   • Do 3 sets of 10 repetitions on each leg.
   • Holding the tension in your leg will help strengthen your muscles faster, which will protect your knee joints as you exercise or play sports.

[Edit]Squats

1. Build the muscles in your thighs and your glutes. If you’ve done squats before, you know just how well they can tone and build leg muscle. Stand with your feet shoulder-width apart and your toes facing slightly outward. Slowly lower yourself by bending your knees, sending your rear end backwards. Stop bending before your knees extend over your toes, then slowly lift back up.^[10]
   
   • Try doing 3 sets of 10 repetitions.
   • If you have knee problems, use caution with squats. They’re great for building leg muscles, but they can also put a lot of strain on your knees.

[Edit]Lunges

1. Work one leg at a time to build muscle in your thighs. Stand with your feet shoulder-width apart, then step forward with your right leg. Drop your back knee to bend toward the floor and keep your forward knee directly over your ankle. Then, squeeze your upper legs and your glutes to return to a standing position before switching sides. You can make this exercise a little tougher by holding small dumbbells in each hand.^[11]
   
   • Try doing 3 sets of 5 repetitions on each leg.^[12]
   • If you have trouble maintaining your balance in a lunge, hold onto a chair for support.

[Edit]Tips

• Before you exercise, always warm up for 5 to 10 minutes to get your heart rate up.^[13]

[Edit]References

1. ↑ https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/exercises/exercises-for-knee-problems
2. ↑ https://mydoctor.kaiserpermanente.org/ncal/Images/010526-034CL_tcm75-133788.pdf
3. ↑ https://health.clevelandclinic.org/how-to-strengthen-your-ankles-and-avoid-sprains-3-easy-exercises/
4. ↑ https://health.clevelandclinic.org/how-to-strengthen-your-ankles-and-avoid-sprains-3-easy-exercises/
5. ↑ https://health.clevelandclinic.org/how-to-strengthen-your-ankles-and-avoid-sprains-3-easy-exercises/
6. ↑ https://www.uofmhealth.org/health-library/zm2801#zm2801-sec
7. ↑ https://www.nhs.uk/live-well/exercise/knee-exercises-for-runners/
8. ↑ https://www.nhs.uk/live-well/exercise/knee-exercises-for-runners/
9. ↑ https://www.nhs.uk/live-well/exercise/knee-exercises-for-runners/
10. ↑ https://www.nhs.uk/live-well/exercise/knee-exercises-for-runners/
11. ↑ https://mydoctor.kaiserpermanente.org/ncal/Images/010526-034CL_tcm75-133788.pdf
12. ↑ https://www.nhs.uk/live-well/exercise/knee-exercises-for-runners/
13. ↑ https://www.stanfordchildrens.org/en/topic/default?id=avoiding-joint-injuries-1-2842

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