How Strengthening Exercises Can Reduce Knee Pain

Knee pain is one of the most common complaints we hear from our customers at Medpoint. Whether you’re a sports enthusiast, recovering from an injury, or someone dealing with long-term joint wear and tear, the knees are often the first to show signs of strain.

But here’s the good news—most cases of knee pain can be managed or improved with the right strengthening exercises and support strategies.

As a team of physiotherapy experts in Ireland, we’ve helped countless customers strengthen their knees using resistance bands, targeted movement routines, and proper use of orthopaedic aids like knee braces. In this guide, we’ll walk you through everything you need to know to start reducing pain and improving function through strategic exercise.

Why the Knee Is So Prone to Injury

The knee joint is not just one of the largest joints in the body—it’s also one of the most complex. It’s built from four bones (the femur, tibia, fibula, and patella), connected by strong ligaments and surrounded by muscles that work together to provide both mobility and stability.

The problem? This complexity makes the knee vulnerable.

Any weakness in the muscles or misalignment in movement can overload the joint. Over time, this leads to pain, injury, or long-term degeneration. Add in sports injuries, workplace strain, or post-surgical recovery, and it’s no surprise that so many people seek out knee support and strengthening options.

Common causes of knee pain include:

• Muscle imbalances (especially weak quadriceps or hamstrings)
• Overuse injuries (like runner’s knee or patellar tendinopathy)
• Ligament damage (ACL, MCL, PCL tears)
• Meniscal tears from twisting injuries
• Degenerative conditions like osteoarthritis
• Post-operative weakness or stiffness

No matter the cause, a strong, stable knee is key to reducing pain and preventing future problems.

Why Strengthening Is More Effective Than Rest Alone

Many people assume that if their knee hurts, they should rest until it feels better. While rest is essential in the acute phase of an injury, too much of it can backfire.

Here’s why:

When you rest for too long, your muscles weaken. And weaker muscles mean less support for the joint—creating a cycle of pain and instability. This is why strengthening is one of the most powerful strategies for long-term pain relief.

Studies consistently show that resistance-based exercises improve joint function, reduce pain, and help people return to daily activities faster.

At Medpoint, we often recommend our customers begin with resistance bands for low-impact strengthening, combined with the use of appropriate knee braces or orthopaedic supports to stabilise the joint during recovery.

Supporting Information: Arthritis Foundation

5 Simple Knee Strengthening Exercises You Can Start Today

You don’t need a gym or fancy machines to get started. The following resistance-based exercises can be done at home with minimal equipment—just a resistance band and a bit of space.

Each targets specific muscle groups that support the knee: the quadriceps, hamstrings, calves, and glutes.

1. Knee Extensions with Resistance Bands

Target: Quadriceps
Why it helps: Weak quads are a major contributor to knee instability and pain. Strengthening them reduces pressure on the joint and improves overall knee alignment.

How to do it:

• Tie a resistance band to a fixed point behind you (like a pole or door).
• Loop the band around your ankle while the knee is bent.
• Stand tall and slowly straighten the knee against the resistance.
• Return with control and repeat.

Example: Imagine your knee is a hinge on a door. If the hinge is weak, the door swings too freely and unsteadily. Strong quads are like tightening the hinge.

2. Hamstring Curls with Resistance Bands

Target: Hamstrings
Why it helps: The hamstrings stabilise the knee from the back. Balanced hamstrings and quads prevent strain and improve shock absorption during walking, running, or climbing stairs.

How to do it:

• Anchor your resistance band in front of you.
• Loop it around your ankle and face the anchor point.
• Slowly bend your knee, pulling your foot toward your glutes.
• Pause, then return to the start position.
  
  

3. Calf Raises and Seated Foot Flexion

Target: Calf muscles
Why it helps: Strong calves support the knee during standing, walking, and balance. They also help improve circulation and joint stability.

Option 1 – Standing Heel Raises:

• Stand tall, feet shoulder-width apart.
• Raise your heels off the ground, hold for 2 seconds, then lower.
• Repeat for 2-3 sets of 10–15 reps.

Option 2 – Seated Flexion with Band:

• Sit with legs extended and loop a resistance band around both feet.
• Press your toes down and away from your body, then pull them back toward you.
• Perform slowly to activate the calf muscles.
  
  

4. Lateral Leg Raises with Bands (Abduction)

Target: Gluteus medius
Why it helps: Weak glutes can cause the knee to collapse inward during movement, increasing injury risk. Strengthening this area improves alignment and reduces joint stress.

How to do it:

• Lie on your side with a looped resistance band around your thighs.
• Keep your bottom leg bent and top leg straight.
• Raise your top leg upward against the band.
• Lower with control and repeat.

Example: Think of your glutes as the stabilisers of a bike. Without them, the bike (or your knee) wobbles.

Learn more about resistance bands with this article.

5. Wall Squats with Band Support

Target: Entire lower body
Why it helps: This compound movement builds strength in the quads, glutes, and calves—all vital for knee health.

How to do it:

• Stand with your back against a wall, feet shoulder-width apart.
• Place a resistance band just above your knees.
• Slide down the wall until your knees form a 90-degree angle.
• Press outward slightly against the band to activate glutes.
• Hold for 5–10 seconds, then return to standing.

Add reps gradually as strength improves. If your knees are especially sore or unstable, consider using a knee brace for extra support during the movement.

The Role of Warm-Ups in Knee Health

Jumping straight into strength training is like asking cold rubber to stretch—it’s not ideal.

A short warm-up primes your muscles and improves joint lubrication. It also reduces the risk of injury.

Try:

• 5 minutes of brisk walking
• Gentle bodyweight squats
• Leg swings
• Dynamic stretches like hamstring sweeps and quad pulls

Think of warming up as prepping your engine. It helps everything run smoother—especially your knees.

How to Know When to Use a Knee Brace

We often get asked: “Do I need a knee brace while exercising?”

It depends.

If you’re recovering from injury, experiencing instability, or dealing with chronic pain, a knee brace can provide valuable support. It offloads pressure from the joint, restricts harmful movements, and allows you to continue strengthening safely.

Many of our customers at Medpoint find that combining a knee support with their rehab routine speeds up recovery and boosts confidence.

Still unsure which type you need? Check out our guide to orthopaedic supports or speak with our physio-trained team.

Bonus Recovery Tips for Knee Strength

Strength training is key—but it’s not the only piece of the puzzle. For faster results and long-term joint health, we also recommend:

• Consistency: Train 2–4x per week. Muscles take time to adapt.
• Sleep & Nutrition: Your knees recover when you rest. Get 7–9 hours of sleep and eat nutrient-dense foods.
• Mobility Work: Add gentle stretching to maintain flexibility.
• Complementary tools: Use kinesio tape or injury treatment products to reduce inflammation and encourage healing.
  
  

Final Thoughts

Knee pain doesn’t have to hold you back. With the right strengthening exercises, supportive tools like resistance bands and knee braces, and a commitment to consistency, you can rebuild strength and function over time.

At Medpoint, we’re more than just a mobility and physio supply store—we’re your partner in long-term recovery and mobility. If you’re looking for high-quality exercise and rehab equipment, browse our curated collection today, or speak with one of our team members for tailored support.

Your knees carry you through life—let’s keep them strong.

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