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Exercises To Treat Knee Injuries

Are you back playing sports, training at your local gym or going for more daily walks? If so, then the last thing you would want is to suffer from knee pain, or a knee injury… Here’s a look at some simple exercises that can help strengthen your knees and be combined for an effective workout any day of the week!


Squats are a multipurpose, knee strengthening exercise that target not only your glutes, but quads and hamstrings too!

  • Start standing, with your feet shoulder-width apart.
  • Slowly bend your knees and push your glutes back as if you were sitting in a chair — make sure to engage your core and keep your back straight, like a skier!
  • Bend as low as your range will let you (but ideally parallel to floor or lower).
  • Make sure your knees are tracking over your second toe (but not beyond your toes). If you are struggling with knees caving in, don’t go as low and slow the movement down.
  • Push up to standing position and repeat 12 times for 3 sets.


Lunges, like squats, strengthen your quads, hamstrings and glutes. There are many variations but for knee strengthening we recommend a front lunge!

  • Start standing, with your feet shoulder width apart.
  • Step forward with your left leg and bend down until your left thigh is parallel to the floor. If your back knee can hover just off the ground even better!
  • Make sure your hips are level and your knee is still tracking over your second toe!
  • Push back into standing and alternate to the right leg.
  • Repeat 12 times on each leg for 2 sets.

Box jumps

Box jumps are a great plyometric exercise that target your quads, glutes, hamstrings and calves. They are especially great for sport players as they simulate a high impact movement.

  • Stand about one foot away from a box, step or a stable ledge.
  • Slightly bend your knees and bring your arms behind you.
  • Propel forward and jump onto the box, using your arms as they swing forward.
  • Make sure to land softly, with both feet and slightly bent knees.
  • Again, we want your knees tracking over your second toes.
  • Step back down and repeat 10 times for 2 sets (or 3 if you are up for a challenge!)

If jumping is not for you, or if you have been recommended to avoid it, try stepping up instead!

Are you experiencing any knee pain or injuries? Would you like some guidance on knee or other exercises? Give us a call on 03 9762 9445 or click here for our online form to get in touch, and see how we can help.