[{"@context":"https:\/\/schema.org\/","@type":"BlogPosting","@id":"https:\/\/reflexknees.com\/blogs\/guest-blog-strengthening-to-help-manage-knee-joint-pain\/#BlogPosting","mainEntityOfPage":"https:\/\/reflexknees.com\/blogs\/guest-blog-strengthening-to-help-manage-knee-joint-pain\/","headline":"Guest Blog: Strengthening to Help Manage Knee Joint Pain","name":"Guest Blog: Strengthening to Help Manage Knee Joint Pain","description":"Strengthening your knee muscles can help to reduce joint pain and increase function. That\u2019s because stronger muscles are better able to absorb the pressure placed on\u00a0the joints\u00a0in weight bearing. Strengthening your knee muscles can help to reduce joint pain and increase function. That\u2019s because stronger muscles are better able to absorb the pressure placed on\u00a0the […]","datePublished":"2013-06-04","dateModified":"2024-02-15","author":{"@type":"Person","@id":"https:\/\/reflexknees.com\/author\/developer\/#Person","name":"Nick Petersen","url":"https:\/\/reflexknees.com\/author\/developer\/","identifier":2,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/8ea7fc410413ee0b715aee4c6b2d912c09623af5f85eaca6f6d7e0a2c223e1df?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/8ea7fc410413ee0b715aee4c6b2d912c09623af5f85eaca6f6d7e0a2c223e1df?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"Reflex Knee Specialists","logo":{"@type":"ImageObject","@id":"http:\/\/b1ec2b6df7.nxcli.io\/wp-content\/uploads\/2023\/03\/logo.png","url":"http:\/\/b1ec2b6df7.nxcli.io\/wp-content\/uploads\/2023\/03\/logo.png","width":169,"height":104}},"image":{"@type":"ImageObject","@id":"https:\/\/reflexknees.com\/wp-content\/uploads\/2013\/06\/8-Knee-Strengthening-Exercises-to-Reduce-Pain.jpg","url":"https:\/\/reflexknees.com\/wp-content\/uploads\/2013\/06\/8-Knee-Strengthening-Exercises-to-Reduce-Pain.jpg","height":679,"width":1000},"url":"https:\/\/reflexknees.com\/blogs\/guest-blog-strengthening-to-help-manage-knee-joint-pain\/","video":{"@context":"http:\/\/schema.org\/","@type":"VideoObject","@id":"https:\/\/www.youtube.com\/watch?v=hfxg31WuIi8#VideoObject","contentUrl":"https:\/\/www.youtube.com\/watch?v=hfxg31WuIi8","name":"Supine Straight Leg Raises Hip Strengthening","description":"Straight Leg Raises (Supine):\nLie flat on your back with one knee bent up to protect the lower back. Slowly raise the straight leg up toward the ceiling (~2-3 feet) activating the quadriceps and hip flexor muscles. Toes of the raised leg should be pointed toward the ceiling. After holding in the top position for 5 seconds, slowly lower the leg back to the starting position. Repeat on the opposite side after the full set is completed.","thumbnailUrl":["https:\/\/i.ytimg.com\/vi\/hfxg31WuIi8\/default.jpg","https:\/\/i.ytimg.com\/vi\/hfxg31WuIi8\/mqdefault.jpg","https:\/\/i.ytimg.com\/vi\/hfxg31WuIi8\/hqdefault.jpg","https:\/\/i.ytimg.com\/vi\/hfxg31WuIi8\/sddefault.jpg","https:\/\/i.ytimg.com\/vi\/hfxg31WuIi8\/maxresdefault.jpg"],"uploadDate":"2013-01-28T21:51:27+00:00","duration":"PT47S","embedUrl":"https:\/\/www.youtube.com\/embed\/hfxg31WuIi8","publisher":{"@type":"Organization","@id":"https:\/\/www.youtube.com\/channel\/UCS6xq_v3apaRTmfcfUAgIMg#Organization","url":"https:\/\/www.youtube.com\/channel\/UCS6xq_v3apaRTmfcfUAgIMg","name":"ReflexClinic","description":"Learn more about the effects of Osteoarthritis on the knee. Don't let this condition get the best of you. Follow us and discover great tips and techniques to managing your knee pain and exercises to improve the function and range of motion of your joints. ","logo":{"url":"https:\/\/yt3.ggpht.com\/ytc\/AIdro_lcwAaiA-qrSVv3qHCs2-VF9r469t3mnEtebhVVOWqJkbs=s800-c-k-c0x00ffffff-no-rj","width":800,"height":800,"@type":"ImageObject","@id":"https:\/\/www.youtube.com\/watch?v=hfxg31WuIi8#VideoObject_publisher_logo_ImageObject"}},"potentialAction":{"@type":"SeekToAction","@id":"https:\/\/www.youtube.com\/watch?v=hfxg31WuIi8#VideoObject_potentialAction","target":"https:\/\/www.youtube.com\/watch?v=hfxg31WuIi8&t={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"},"interactionStatistic":[[{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=hfxg31WuIi8#VideoObject_interactionStatistic_WatchAction","interactionType":{"@type":"WatchAction"},"userInteractionCount":185799}],{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=hfxg31WuIi8#VideoObject_interactionStatistic_LikeAction","interactionType":{"@type":"LikeAction"},"userInteractionCount":108}]},"about":["Blogs"],"wordCount":342,"articleBody":"Strengthening your knee muscles can help to reduce joint pain and increase function. That\u2019s because stronger muscles are better able to absorb the pressure placed on\u00a0the joints\u00a0in weight bearing.Strengthening your knee muscles can help to reduce joint pain and increase function. That\u2019s because stronger muscles are better able to absorb the pressure placed on\u00a0the joints\u00a0in weight bearing. In fact, strengthening is beneficial to individuals at any stage of knee osteoarthritis and all levels of physical fitness when performed without pain.The quadriceps in the front of the thigh and the hamstrings in the back are important to knee strength and preservation of joint health. When you walk or run or do anything weight-bearing, the quads absorb the shock. The stronger your quads are, the less load that gets transferred into the joint.Individuals with osteoarthritis who are consistent with strengthening programs have been shown to have less pain and an improved quality of life.How you build your quad strength depends on your current pain levels, strength, and\u00a0physical fitness\u00a0which can be evaluated by a physical therapist. A physical therapist can perform an evaluation including strength and flexibility of the entire lower body and provide an individualized program.\u00a0Some common exercises include: tightening your quads with your leg out in front of you and leg raises. As your knee joint symptoms allow and strength improves, you\u2019ll progress to standing exercises such squats, steps and lunges.Many people often don\u2019t know that strengthening takes consistency of daily exercise for four to six weeks before you can expect to see the benefits. Once daily exercises for four to six weeks are completed consistently without pain, then you can move to rigorous exercises two to three times a week, but you can never go back to\u00a0a sedentary lifestyle. A sedentary lifestyle doesn\u2019t help to restore cartilage. So if you stop, you will go back to the way you felt before.Guest Blog by: Laura Evans PT,\u00a0DPT, Clinic Co-Director for\u00a0Therapeutic Associates Sherwood"},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Blogs","item":"https:\/\/reflexknees.com\/blogs\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"Guest Blog: Strengthening to Help Manage Knee Joint Pain","item":"https:\/\/reflexknees.com\/blogs\/guest-blog-strengthening-to-help-manage-knee-joint-pain\/#breadcrumbitem"}]}]