Get Strong, Pain-Free Knees

 Do you want strong, pain-free knees that you never have to think about? If you answered yes, then you’re in the right place! In a recent video, I shared key biomechanical rules and neurological hacks to help you build bulletproof knees that stay healthy and strong well into old age. As a physio and yoga teacher, I want to show you how to optimize your knee health with three essential exercises, focusing on techniques often overlooked in traditional advice.

Understanding Your Knees: They’re Not as Fragile as You Think

First things first: let’s clear up a common misconception. Your knees aren’t weak or inherently unstable like many sources might lead you to believe. In fact, they’re incredibly strong joints that can handle a lot—if given the proper support. The knee is a synovial bicondylar joint, which means it’s surrounded by lubricating fluid and stabilized by multiple ligaments. It moves like a hinge but also has rotational and side-to-side capabilities, which are crucial for everyday movements like climbing stairs or changing direction.

However, our knees are stuck in the middle of the kinetic chain, influenced by what happens at the hip and ankle. When these surrounding joints aren’t functioning optimally, the knees pick up the slack, often leading to pain or injury. That’s why in my video, I focus on exercises that address not just the knees but the hips and ankles as well.

Exercise 1: Strengthen Your Hips with the Trendelenburg

The first exercise targets the gluteus medius, a key stabilizer of the hip. When this muscle is weak, it can cause your knees to collapse inward, especially during activities like walking or running. To train this muscle, try the Trendelenburg exercise. Step onto an elevated surface, and without bending your knee, lower and lift your hips. This movement helps improve your body’s awareness of where your hips are in space, keeping your knees stable during everyday activities.

Exercise 2: Improve Ankle Mobility

Next, we address the ankles. Tight ankles can cause the knees to collapse inward, which puts unnecessary stress on the joint. To improve your ankle mobility, kneel down and push your knee forward over your toes, adding a weight if needed to deepen the stretch. This exercise helps your knees stay aligned by allowing your ankles to move freely, reducing compensatory stress on the knees.

Exercise 3: Expose Your Knees to Varied Movements

Finally, the most crucial tip: expose your knees to a variety of movements. Modern pain neuroscience teaches us that the more variety your body experiences, the better it functions. Try knee circles, move your knees far over your toes in different positions, and practice hyperextension with muscular support. These movements help your brain map out all the possibilities, making unexpected movements in daily life less of a big deal for your knees.

Ready to Make Your Knees Unstoppable?

If you’re excited to try these exercises and want to dive deeper into a full-length class, be sure to subscribe to my channel. I’ll be uploading more videos soon to help you keep your knees as strong and resilient as possible.

To see these exercises in action and learn more about how to support your knees, check out the full video. Your knees are stronger than you think—let’s keep them that way!