It’s the second-most common injury we see after low back pain, and the two often affect each other in terms of functional capability. Keeping the knees in good shape keeps the spine in good shape, no pun intended. Here’s the criteria that make up a good exercise program for the knees:
A strengthening one…
When it comes to strengthening the knees, the quads and hamstrings make up the bulk of power and strength of the knee. They are best targeted with closed-chain exercises. Closed-chain exercises are any exercises where you are weightbearing through the knees (the feet are always planted i.e. during squats or a leg press machine). Put those muscles to work.
A balancing one…
The muscles surrounding the knees can be strong, but they can also be stupid at the same time. If the muscles don’t know how to keep a knee stable, you are putting yourself at risk for ligament/meniscal/tendon pains anytime you walk, hike, or run. Just because muscles are strong, doesn’t mean they are adept at keeping you balanced. It’s another type of muscle motor control that’s just as important as pure power/strength.
One that targets the hips…
Honestly, this one is more important than flexibility. The hips play a huge role when it comes to helping the knees. I’ve treated over 200 knees, and I believe I’ve done hip strengthening exercises for 99.9% of them. Clamshells, sidelying leg raises, and lateral walks with a band are all great exercises.