To manage knee pain due to weak surrounding muscles you have to strengthen those muscles.

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Sometimes, your knees just hurt.

Additionally, strong muscles also act as shock absorbers.

woman sweating in the gym

Texas-based physical therapist

They protect the knee joint by absorbing the impact coming from the floor.

Over time, this makes them prone to injury as well.

And if things arent getting better, its time to visit a professional.

Woman walking on a treadmill at the gym.

The more intense your symptoms are, the more likely you should go see a medical doctor.

In this case, seeing a physical therapist would likely save you time and money to address the issue.

To manage knee pain due to weak surrounding muscles, the solution isyou guessed itto strengthen those muscles.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

Explore a few knee-strengthening exercises to try below.

5 knee-strengthening exercises

1.

To hold, just stay in that position for 30 seconds and then come up to rest.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

Texas-based physical therapist

Repeat this five times.

Repeat three sets of ten.

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Isometric lunge

An isometric exercise is one that is done by holding a muscle contraction, explains Dr. Rayner.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Hold this position for 30 to 45 seconds and repeat three to four times.

Watch this to learn proper lunge form:

3.

Start standing with your feet shoulder-width apart and your toes slightly pointing out.

Stand back up again, squeezing your hamstrings and glutes to do so.

Side-lying hip abduction

This exercise targets your gluteus medius.

Repeat three sets of 10 reps.

5.

Lateral step downs

Work your quads by working in reverse with lateral step-downs.

Take about three seconds to lower yourself to the point that your hangingfoot taps the ground.

Complete two to four sets of six to 10 reps.

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