Anyone can develop damaged knees. For the most part, knee pain results from a direct blow to the bones or degenerative damage due to osteoarthritis, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. Treatment for knee problems typically consists of medication, knee replacement surgery and physical therapy. Exercises to strengthen and increase flexibility and endurance usually are prescribed. Follow the instructions of your doctor and physical therapist before performing exercises for your damaged knees.
Stretching
Stretching exercises are important to help increase range of motion and flexibility in damaged knees. Doctors at the Palo Alto Medical Center advise that patients start slowly and stretch only to the point of comfort, being careful not to induce additional pain or injury. Start with hamstring stretches by lying on your back and raising your leg. Grab the back of your thigh and pull gently, leaving your knee slightly bent. Hold for 20 seconds and release. Then stand up to stretch the front of your thighs, or the quadriceps. Bend your leg and grab your ankle behind your back. Tug lightly and hold for 20 seconds and release.
Leg Extensions
Strengthen the muscles in your legs to support your knees while in recovery. Leg extensions can be performed sitting on a chair with your damaged leg on a stool extended straight out from your body. Lift the leg as high as you can and hold for a count of 20. Lay it back down and repeat five times. Do leg extensions lying down with both legs extended. Lift the damaged leg and hold. Relax and repeat five times. Bend your good knee and repeat the lift on the recovering leg.
Squats
Squats place direct tension on the knees, so begin carefully, holding on to the back of a stable chair. Stand erect with your feet shoulder-width apart and lower your buttocks. Hold for a second, rise and repeat 10 times. As you gain strength, you can do squats without support. Use a stability ball to ease the pressure on your knees. Place the ball against a wall and stand against it with the ball near your lower back. Roll against the ball as you squat.
Aerobics
Injuries and rehabilitation can leave you weak, with reduced energy levels. To increase your endurance, perform aerobic activities. Following knee damage, start on a stationary bike. The cycle provides a cardiovascular workout without any stress on your recovering knee. As you gain strength, move to an elliptical trainer, which is a low-impact exercise machine that strengthens the legs while giving you an aerobic workout.
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