Exercises for a Sore Knee

If you suffer from sore knees, incorporating specific exercises will help relieve your symptoms. Knee soreness can develop due to overuse, degeneration from aging and awkward landings or blows to the knee, which can happen in sports or accidents. Focusing on strengthening your surrounding muscles, including the quadriceps, hamstrings and calves, will allow you to become stronger and healthier.

Downward Dog

This yoga exercise will increase your flexibility and lower body strength. Begin on all fours with your hands directly under your shoulders and feet hip width apart. As you press your palms into the floor, raise your hips toward the ceiling. In this position, you should feel a gentle stretch in your hamstrings. Relax your shoulders and push your heels downward.Hold this position for five seconds and return to the start. If you have tight hamstrings, keep your knees bent throughout the entire movement. As you become more flexible, you will be able to touch your heels to the floor. Complete 10 repetitions.

Bodyweight Squat

An excellent way to strengthen your knees is to perform exercises that mimic your everyday movements. To perform the bodyweight squat, start with your feet shoulder-width apart, toes pointed slightly outward and chest up. Contract your core by pulling your navel to your spine. Exhale and perform a downward motion by hinging at your hips and knees until parallel to the floor. This movement is similar to sitting in a chair. Make sure your knees do not extend over your toes to avoid injury. Inhale and return to the start position. Complete three sets of 10 repetitions.

Straight Leg Raise

The straight leg raise is an excellent exercise to target your quadriceps and hamstrings. Relaxing on your back, extend your right leg and bend your left leg keeping your foot on the floor. In a controlled motion, slowly lift your right leg as high as comfortable and return to the start position. You should feel your quadriceps contract during this movement. Complete 10 repetitions on the right leg and switch to the left. Perform three sets on each side. To advance this exercise, you can add ankle weights.

Toe Raises

Your calf muscles are extremely important to strengthen when you have sore knees. To begin, stand with your feet shoulder-width apart. Keep your shoulders relaxed, chest forward and core contracted. Slowly transfer your weight from your heels forward by rising up on your toes. This exercise will challenge your balance, so you may hold onto a chair or table for support. Hold for one to two seconds and return to the start position. Complete three sets of 10 repetitions.

Stability Ball Hamstring Curl

Using a stability ball to perform a hamstring curl is an excellent way to strengthen the surrounding muscles of your knee. This exercise will also increase your core stability. Begin by resting on your back and relaxing your arms at your sides. Place your heels hip-width apart on top of a stability ball and contract your core. Exhale and pull the stability ball toward your glutes by pressing your heels into the top. You should feel your hamstrings, quadriceps, calves and core contract. Inhale and return to the start position. Repeat three sets of eight repetitions. To advance, contract your glutes and raise your hips toward the ceiling while pulling the stability ball inward.