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3 Ultimate Exercises for Stronger Knee: IT Band, Quadriceps, Gluteus Muscles Exercises

Occasional aches, pains, and discomforts have become a part and parcel of our lives in today’s time when there is extremely high level of competition in every field, be it academic, professional, or in the sports arena. One such annoying discomfort stems from the knee. Knee pains can at times becomes a burden and can hamper our lifestyle quite significantly and can interfere with our performance, especially in sportsmen like runners etc. if you are suffering from persistent knee pain and have no documented pathology in the knee then we suggest you try the following exercises detailed below which if incorporated in your daily life can play a big role in reducing your discomfort.

3 Ultimate Exercises for Stronger Knee

If you are a runner, then one part of the body which you need to watch closely is the Iliotibial or the IT Band. The IT band is a tissue that starts from the hip and ends at the knee joint. Why this tissue is important in runners is because when running or doing workouts, this tissue starts to get tight and over time starts to cause pain in the kneecap. If it is not treated appropriately on time, it can lead to a medical condition called as IT band syndrome. Other muscles that need to be kept loose and healthy are the Gluteus Maximus and the Quadriceps Muscles. If these muscles are kept in shape, then it will go a long way in giving you a pain free workout and even prevent damage to the joints. Detailed below are exercises to keep the IT band, The Gluteus Maximus, and Quadriceps fit.

3 Ultimate Exercises for Stronger Knee

IT Band Exercise for Stronger Knee

To start the exercise, you need a foam roller. Place the foam roller below the hip. Lying in a sideways position, start to roll the roller up and down the side of the legs. You may feel some pain, but you need to ensure that you spend at least half-a-minute at each area where you feel there is tightness. The more you move from one knot to the other, the more you will get a sensation of release and your muscles will start to relax and your mobility will increase. When this area gets loosened up, the discomfort in the knee gets relieved to a great extent.

Quadriceps Exercise for Stronger Knee 1

To start this exercise, place the foam roller underneath the thigh area and start to roll maintaining the pressure area above the knee and below the hips. Try to make sure that the weight is equally distributed between legs. You need to make sure to roll in all directions for optimum results.

With the toes facing down, start rolling and finish a set by rolling up and down the quads. Now, turn the toes inwards and repeat the process. At the end, repeat the process with the toes facing outward with particular attention to the inner part of the thighs.

Gluteus Muscles Exercise for Stronger Knee 2

The gluteus maximus muscle is the key muscle used when we do activities like squatting or stepping on platforms. Thus, they need to be kept loose.

To start this exercise, start by directly sitting on the foam roller with knees bent and hands behind you for support. Now shift from one side to the other. By doing this, you will be able to find all the points and knots that are tight and help them getting loose.

By trying these three exercises on an everyday basis, you can be rest assured that you can have a healthy and pain-free knee.


Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:July 4, 2019

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