It’s been just about 10 months since my knee surgery (WHAT?!?). While I’ve returned to many of my pre-surgery activities, there are still some things that aren’t quite the same as they were before surgery.
I think very consciously before I abruptly twist, turn or change direction. I also notice that despite all my physical therapy, there are still come discernible weaknesses and muscle imbalances. I know that it’s going to take time and that I need to continue to do my exercises. After all, those were some of the lessons I learned from this little injury, right?
One of the things that I learned during physical therapy was that in order to strengthen and stabilize my knees, I needed to strengthen my hips and glutes. Yup, that’s right. My hips and glutes are weak which leads to the instability in my knee.
You see, the muscles in our hips and glutes help to relieve some of the stress and pressure on our knees and to keep our knees in alignment. This is especially true for women. Because we have (ahem) wider hips, that can put extra pressure on our knees and cause them to fall inwards. Strength in your hips and glutes help to counteract this by pulling the knees back into alignment.
Here are 5 exercises (and a little video) to help you strengthen your knee. These exercises were a staple in my physical therapy treatment and continue to be an important part of my exercise routine. You can do these exercises anywhere and all you need is a resistance band. When you perform the exercises, focus on small and controlled movements.
Don’t let these exercises fool you. They look easy but they are hard!
If you do have a knee injury, my friend Tamara at Fitknitchick put together a great list of workout ideas that you can do while recovering from knee injury. Be sure to check them out!
Do you incorporate hip and glutes exercises into your workout routine? What are some of your favorite moves? Do you have a bum knee?
Disclaimer: I do not have any official training, certifications, or degrees in fitness. The views I express are mine alone, based on my own experiences. Always talk to your doctor or a trained professional before starting a new diet or fitness plan.
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I know clamshells shoudn’t make me laugh. Does that make me immature?
Yes, I have a bum knee and I really should incorporate some of these exercises into my routine. I usually stick with the basics:, squats, lunges, curls. I need more hip and glute work!
Debbie @ Live from La Quinta recently posted..It Wasn’t All Bad: The Good Part of the Weekend
haha. No. I laugh whenever I do them too!
What a well done post! Having also had knee surgeries, I can say that every moment of Physical Therapy paid off and affects me today. If only I’d known more and done more as the PT I was prescribed still was not enough. Now to do the exercises you list! I wish you full recovery, especially at your tender vittle age!
KymberlyFunFit recently posted..Abs and Core Exercises Safe for the Lower Back
Thank you! Yes, I absolutely agree that every minute of PT was worth it and I need to remember to continue with my exercises.
I never knew that hip and glute strength has so much to do with your knees. I experience occasional knee pain, especially when doing squats and lunges. I need to work on this! Great video!
Sylvia @ Frolic Through Life recently posted..Simply Snackin
Thanks Sylvia! Me too – I didn’t realize how much hips and glutes play in movements like squats and lunges but they really are a huge factor in generating power and stabilizing the knee. Hope this helps!
LOVE THIS VIDEO! TOO CUTE!!
So many lessons learned from healing. PROUD OF YOU!!
…any chance you are gonna bring that knee to Toronto
Krysten Siba Bishop (@darwinianfail) recently posted..Surgery 411
Thank you!! I always feel funny in front of the camera. I would love to make it up to visit Toronto. If not in May, hopefully sometime soon!
Omg you are so cute in the video! I absolutely needed this with all my recent knee issues, ty!
Erica { EricaDHouse.com } recently posted..True Life: I’m a College Professor
I hate seeing and hearing myself on camera so thank you!! Glad your knee is feeling better!
I occasionally experience knee pain, so you can bet I’m adding this to my workouts. I want to have strong knees well past my 30′s!
Maureen recently posted..6 Week Challenge
Yes! You definitely want to have strong knees WELL past your 30s! Hope this helps.
Love the video! It’s always good to have this kind of information available! I’ll be pinning this later.
Happy Thursday!
katie recently posted..27 Week Update:Pregnancy Workouts
Thanks Katie!
I am thankful to never have experienced any knee issues. I see what a long process it is to come back from something like ACL and knock on wood! You have done such a great job with your rehab–that diligence will (and is) pay off!
misszippy recently posted..Pack rules
Thanks Amanda. I’m knocking on wood and crossing my fingers and toes too for no knee issues for you and me going forward!!
I love the lateral walks (call them firewalkers from a Cathe Friedrich DVD). I’m loving the monster walks too . I’ve never seen those or done them but definitely need to. I’ve had tons of issues with piriformis/glutes so am supposed to be doing the clamshells and the bridges. Thank you for the reminder
Heather (Where’s the Beach) recently posted..Bike Trainer Spin Workout
I kind of love the monster walks. They really make my muscles burn!! I’m always happy to remind people to do their PT exercises. I just have to remember myself too
Great video!!! It’s nice to hear your voice
Love the Mommy Monster 
Kierston recently posted..Tips: Keeping your mind RIGHT when it wants to go LEFT.
haha. Yes. Mommy monster is a favorite in our house.
I hear all that you are saying regarding injury recovery. I’m very acquainted with throes clamshells and bridges due to my back injury.
Our bodies are amazing machines and we only appreciate them when they breakdown. It’s hard not to be frustrated but recovery really does take time. I have to keep trying to convince myself that the less frustrated I am, the better the recovery will be but it’s not really working.
Melissa Burton recently posted..An 80′s Night Out in L.A.
Recovery really does take time and a whole hell of a lot of patience. I know that it’s been super frustrating with your back and my fingers are crossed that we’ll be both back at it soon. I’m not ready to back down yet.
Great post! I am suffering from some knee problems right now. I think my knee caps are slightly out of alignment but won’t know until I see the sports med. doc tomorrow. I know my glutes are weak as are my hips and I’ve been doing a couple of exercises to strengthen them. I forgot about bridges and clamshells! Will definitely add those to my routine. Thanks for the reminder!
Phaedra @ Blisters and Black Toenails recently posted..Not What I Kneed Right Now….
I hope that your appointment with the doc went well and that you got some more clarity on your knee issues as it’s important to understand what’s causing the knee pain. Bridges and clamshells are great. Hope your knees feel better!
Great video to share around Christine! I do many of the exercises you demo’ed with my ‘pain in the knee’ clients.
I also have a number of clients who can’t stabilize their knees during heavy lifts because the muscles on the inside of the knee are week. This manifests itself in a ‘knee wobble’ on the up phase of the lift. For these clients, we do opposing muscle work; squeezing a squishy ball between the knees as they squat; practicing balancing on the BOSU or wobble board.
It’s really important to understand which type of knee injury you have before you start strengthening!
Tamara recently posted..Knee injury? 7 workout ideas to try while you recover
Yes! Thanks Tamara for that important note. Knee wobble is definitely something that I’ve experienced post-surgery and I’ve been doing a lot of the exercises that you’ve mentioned as well as well as focusing on stabilizing my knee when stepping down from a step or box. I’m glad that our posts lined up like they did!
I had to do all of these in PT for my hip! The clamshells (with resistance band), lateral walks (with a resistance band around my ankles), and monster walks (with resistance bands) were top 3 most effective… they also made me do a lot of planks and one legged bridges. These are great exercises and they definitely work!
beka @ rebecca roams recently posted..Playlist Thursday – Rock It Out
Oh!! One-legged bridges are good ones too.
those bands are the best and lateral walks! such a good one! A MUST!
lindsay recently posted..Benefits of the BARRE
Those pesky resistance bands are so great!
All good exercises. Plus single leg glute bridges, fire hydrants, mule kicks, “L Shape” exercises, etc..
Jonathan Aluzas recently posted..Common Fitness Mistakes: Time Is Running Out
Those are all GREAT ones too. I have to remember to incorporate more of them into my routine. Thanks for the reminder!
Don’t yell at me… I’m horrible with cross training or strength exercises. Bad Runner, Bad!
Pavement Runner recently posted..Playlist Thursday: Rock Songs
Terrible!! Go cross-train! Then again, you’re running like crazy ridiculous miles and are doing fine. If it ain’t broke, don’t fix it?
I remember doing those clam shells and lateral walks when I had knee pain, about 5 years ago… it really helped. And since maintaining a strength routine, I’ve never had it back… awesome post, Christine!
Laura @ Mommy Run Fast recently posted..Paleo for Athletes Review and Giveaway
Thanks Laura. I’ve definitely learned that maintaining a strength routine is so important!
Great post and video! As someone who has dealt with knee pain, all of these exercises are in my routine. Also single leg exercises such as squats, lunges, step ups and hip shifts are important.
Angela @ Happy Fit Mama recently posted..Blueberry Lemon Chia Seed Mini Muffins
Single leg exercises are fantastic but I hated doing them. Maybe it was my subconscious that left them off this list?
I am all over this! Yes! Yes! Hips and glutes! Learned this from pilates and then from YTT but all that lower body stuff begins with pelvic instability, I love bridges and plan is a great stabilizer too of course. thanks for passing on the good word!
ilene recently posted..Negligees and Chakra Rocks
Man, it always comes backs to the hips and glutes!!
Thanks so much for this, Christine!! I’ve worried about my knees since my mom has very weak ones, so these are super helpful and I’ll be incorporating them into my workout routines.
Jen recently posted..Defining My "Best" Life
Of course! Let me know if you try these exercises.
These are great! Every runner needs to incorporate this routine into there week. It’s the little details that make us strong and fast.
Lisa @ RunWiki recently posted..Strawberry Napoleon with #SilkAlmond Pastry Cream
These are great tips. I didn’t think I had knee issues but lately one of mine has been easily antagonized. I should try some of these to strengthen it!
jan recently posted..Daily Photos – Project 365
Awesome!
I am doing PT for runner’s knee and do some of those exercises.