Step Towards Stability: Building Balance And Strength In Your Knees
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Step Towards Stability: Building Balance And Strength In Your Knees

Knees are the unsung heroes of our body, bearing our weight, aiding our mobility, and supporting us as we embark on adventures big and small.

However, for many of us, these pillars of strength may also be sources of discomfort and instability. Knee pain, balance issues, and frequent falls may become barriers to our daily routines and overall well-being.

Whether you’re wrestling with these issues yourself or seeking information to help a loved one, you’ve come to the right place.

In this blog, we’ll delve into practical strategies and targeted exercises aimed at enhancing knee stability and balance, potentially transforming your quality of life. Let’s take that first step together towards better balance and strength in your knees.

Strengthen Your Knees

Strengthening the muscles around your knees is crucial as they collectively work to support and stabilize this joint. Exercises that focus on the quadriceps, hamstrings, and calf muscles are particularly effective.

One way to do this is by using resistance bands, a versatile and inexpensive piece of fitness equipment. For instance, resistance band squats can help strengthen your quadriceps.

To perform this, stand on a resistance band with your feet shoulder-width apart, hold the ends of the band at shoulder level, squat down and then stand back up, keeping your core engaged.

Hamstring curls can be done by tying a band around a sturdy post, attaching it to your ankle, and then pulling your heel towards your buttocks.

Finally, calf raises can be performed by standing on the band and holding onto the ends, then rising up onto your toes.

Regularly incorporating these exercises into your fitness routine can greatly increase knee stability and reduce the risk of injury.

Become More Flexible

Flexibility is paramount for maintaining knee health and ensuring stability. Having flexible knees can help reduce the strain on the joint and prevent falls and injury by improving your balance and overall mobility.

Incorporating stretching exercises into your routine can enhance your knee flexibility. A popular stretch is the hamstring stretch, which involves sitting on the floor with one leg extended and the other bent inward and reaching toward the foot of the extended leg.

Another beneficial exercise is the calf stretch, performed by placing one foot behind the other and pushing the heel of your back foot down while moving your hips forward.

Regularly practising these stretches can help keep your knee joints flexible and more resilient to falls.

Balance Exercises

Balance exercises often involve shifting your body weight onto one leg, enhancing stability and control.

The single-leg stance is a simple yet effective balance exercise. Stand near a wall or a sturdy chair for support, then slowly lift one foot off the ground, maintaining balance on the other foot. Aim to hold this position for 30 seconds, then switch to the other leg.

Another beneficial exercise is the heel-to-toe walk. Stand tall and walk in a straight line, placing your heel directly in front of the toes of your opposite foot each time you take a step.

Regular practice of these exercises can significantly improve your balance, knee stability, and overall body coordination, reducing the risk of falls and injuries as we age.


Cross-training is an effective approach to enhance knee stability and prevent injuries. It involves performing different types of exercises to evenly distribute the strain among various muscle groups, instead of concentrating it on the knees.

By alternating between low-impact workouts like swimming or cycling, and strength training, one can maintain cardiovascular fitness, while simultaneously developing muscular strength and flexibility.

This variety in workout routines also prevents repetitive stress on the knees, thus reducing the risk of overuse injuries.

Moreover, by promoting better body balance and coordination, cross-training can help in preventing falls. Therefore, incorporating cross-training into your fitness regimen can be a game-changer in your journey towards more stable and resilient knees.

Does Your Loved One Need Help With Their Balance? 

If you or your loved one has been struggling with balance recently, we know how hard it is to keep on top of your daily activities and feel safe on your feet. Especially if you’re a family member trying to help a loved one through a difficult and uncertain time.

However, we can help you take the first steps towards a pain-free life without the fear of falling holding you back! Throughout September, we’re offering free balance checks for you and your loved ones to finally move towards improving your balance.

In your free balance check, you can speak to an expert member of our physical therapy team who can talk to you about your current balance issues, and work with you to explore the best treatment options available.

Fill in our simple form to arrange your free balance check or call us at (410) – 721- 6333. 

Other Resources For Knee Pain

Why not download your copy of our knee pain report containing simple ways to stop knee pain naturally without prescription drugs?

Download Our Free Knee Pain Guide

Read Our Blog – How To Stop Knee Pain When Bending

Read Our Blog – Is Your Knee Talking To You?

Follow us on our social media channels – Facebook, Instagram,

Shaina Clemons

Shaina Clemons

Shaina is the founder and owner of Breakaway Physical Therapy.  She received her Doctorate of Physical Therapy from the University of Maryland Baltimore, along with a Bachelor's degree from Towson University.   Shaina is an Ironman triathlete, with a love of all sports. Exercise is her passion, which plays an important role in both her personal and professional life.  In her free time, Shaina enjoys spending time with her husband and three young children.  Shaina's love of snowboarding led her to her career choice many years ago. 
Shaina Clemons

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