Effective Exercises for The "Hurt" Knee: Strengthening and Protecting Your Joint
- Sunil Ram
- Apr 7
- 2 min read
If you've recently experienced a knee injury, regaining strength and stability safely should be a primary goal in your recovery process. However, jumping directly into advanced exercises can do more harm than good. It's essential to first establish a relative strength base before incorporating specialised exercises that further protect and enhance knee function. Here are three highly effective exercises you should include only after you've developed adequate foundational strength.
1. Single Leg Balance for Proprioception
Proprioception is your body's ability to sense its position in space, essential for preventing future knee injuries. The single leg balance is a fantastic exercise that improves proprioception, enhancing joint stability and reducing injury risk.
How to Perform: Stand on one leg, keeping your knee slightly bent. Maintain balance, aiming for 30-60 seconds per side.
Benefits: Improves balance, enhances knee joint stability, and promotes coordination.
2. Bulgarian Split Squat
Once your balance and foundational strength improve, the Bulgarian split squat can significantly enhance lower body strength, targeting quadriceps, hamstrings, and glutes without excessively loading your injured knee.
How to Perform: Stand facing away from a bench or sturdy chair. Place the top of one foot on the bench behind you and squat down, ensuring your front knee tracks over your foot.
Benefits: Strengthens leg muscles, improves hip stability, and promotes healthy knee alignment.
3. Curtsey Lunge
The Curtsey lunge introduces lateral movements essential for comprehensive knee strength. This exercise strengthens often-neglected stabilizing muscles, which help prevent future injuries.
How to Perform: From a standing position, step diagonally behind your opposite leg into a lunge position, bending both knees. Return to standing and alternate legs.
Benefits: Targets the glute medius, improves lateral stability, and enhances overall knee support.
Important Considerations
Always ensure you've developed adequate strength and stability through basic exercises and received clearance from a medical professional or physical therapist before introducing these exercises into your routine. Proper progression not only protects your injured knee but ensures sustainable, long-term improvements.
Final Thoughts
Incorporating these three exercises—Single Leg Balance, Bulgarian Split Squat, and Curtsey Lunge—after establishing foundational strength can significantly enhance your recovery journey, allowing you to return to activity safely and confidently.
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