If you have knee pain, you might wonder which exercises are best to relieve it.
Traditionally, many knee rehab programs focused on quadriceps strengthening exercises.
Recently though, there's been a transition to emphasize glute strengthening exercises. Some experts even suggest that focusing on your quads could make knee pain worse.
So, which is best for knee pain relief—quad or glute strengthening exercises?
The answer isn’t black and white.
In this post, I’ll break down the benefits of both and show you 5 strengthening exercises for knee pain relief.
Table of Contents
- Quad vs. Glute Strengthening for Knee Pain
- Why Quadriceps Strengthening is Important
- Why Glute Strengthening is Important
- Exercise 1: Squats for Knee Pain Relief
- Exercise 2: Lunges for Knee Pain Relief
- Exercise 3: Single Leg Balance
- Exercise 4: Step Ups to Strengthen Quads and Glutes
- Exercise 5: Step Downs for Controlled Knee Strengthening
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Why Going Down Stairs Causes Knee Pain
Going down stairs can be one of the most painful activities for people with knee pain.
This is especially true if you experience pain in the front of your knee. While going up stairs might seem more challenging, going down stairs places unique stress on your quadriceps muscles and knee joint.
As you step down, your quadriceps must lengthen while producing force. This is known as an eccentric contraction.
If your quadriceps are not strong or flexible enough to handle this movement, it can cause your kneecap to compress against your thigh bone, leading to discomfort or pain.
Understanding Eccentric Strength
Eccentric contractions occur during activities like lowering into a squat.
However, going down stairs is unique because of the role of the rectus femoris muscle, one of the four quadriceps muscles. Unlike the other 3 quadriceps, the rectus femoris crosses both the knee and the hip.
When you squat, the rectus femoris lengthens at the knee but shortens at the hip.
When descending stairs, the hip remains relatively straight while the knee bends, forcing the rectus femoris to lengthen completely.
Building strength in this muscle during eccentric contractions is key to reducing knee pain while going downstairs.
An Effective Exercise to Stop Knee Pain Going Down Stairs
Old-school bodybuilders used a "sissy squat" to strengthen the rectus femoris.
However, this can be too difficult, painful, or unsafe for people with knee pain.
Instead, you can try a modified wall slide exercise with elevated heels. This requires minimal equipment and is safer for most individuals.
Step-by-Step Guide to the Exercise
To perform this exercise, you'll need two yoga blocks or items of similar thickness (around 2 inches).
Here's how to do it:
- Place the blocks against the wall, leaving a small gap between the blocks and the wall.
- Stand with your heels on the blocks and your toes on the floor.
- Lean your shoulders back against the wall and slide down slowly while pushing your hips out and away from the wall.
- Keep your knees over your toes to fully lengthen the rectus femoris.
- Only go as low as feels comfortable without triggering knee pain or losing control.
- Slowly return to the starting position and repeat.
Perform 10 repetitions for 3 sets, resting as needed. As you build strength, you may notice improved comfort when descending stairs.
Need Help For Knee Pain?
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