Your knee receives support from two main muscles, the quadriceps and hamstrings. The quadriceps are located in your thighs, the front of your knee. The hamstrings run along the back of your knee and thigh. Strengthening these muscles will reduce stress upon your knee joint and make it easier to absorb shock. Muscle-strengthening exercises for the knee can relieve pain and prevent further injury, says the American Academy of Orthopedic Surgeons.
Isometrics
Doing some isometrics can strengthen your knee. You can either lay on your back or sit for this exercise. Straighten your leg in front of you, says the physical therapy site thephysiotherapysite.co.uk. Tighten your thigh muscles. Try to push your knee down and raise your heel. Hold the contraction (tightening) for five seconds. Release the tension and relax for a few seconds. Repeat this exercise five times.
Wall Squats
You can do some wall squats to strengthen your thigh (quadriceps) muscles. Stand up against a wall with your head, back and hips all touching it, states the American Academy of Orthopedic Surgeons. Move your feet out about 2 feet from the wall. Make certain your feet will be hip-width apart. Tighten your abdominal muscles, and slowly slide yourself down the wall until your body is almost in a sitting position. Be sure you do not slide your hips lower than your knees. Hold this position for five to 10 seconds. Slowly slide back up the wall and relax for a few seconds. Repeat this exercise five times.
Hamstring Exercises
Hamstring curls are known as good muscle-strengthening exercises for the knee. You need to find a sturdy chair so that you can hold on to the back of it for balance, says the American Academy of Orthopedic Surgeons. Place your weight onto your supporting leg. Keep your knees close together. Lift your other foot and bend your knee as far as possible so that you bring your heel up toward your buttocks. You will feel this exercise in the back of your knee and thigh. Hold this position for three to five seconds. Slowly lower your leg to the floor. Repeat this exercise five times with each leg. Make certain not to lock your knee on your supporting leg. You also do not want to bend your knee more than a 90-degree angle.
You can also strengthen your hamstrings by doing a chair pull. Find a chair or stool that has wheels, says the physical therapy site found at nismat.org. Make certain your feet are firmly on the ground before starting this muscle-strengthening exercise. Start pulling yourself across the room by using your injured leg (the one that needs strengthening). Place your injured leg out in front and bend your knee. As you are bending your knee and applying pressure, your chair will be pulled. The chair will be moving toward your foot. Go around the room one time to begin with. Increase your duration as you progress. You can increase your intensity level by performing this exercise on carpet.
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