Home remedies for center knee pain have the intent of strengthening and stretching your knee's surrounding muscles to put less strain on your knee. Less strain on your knee will cause you less pain, according to the American Academy of Orthopedic Surgeons. Treatments also include remedies that can be done cheaply and conveniently.
Straight Leg Lifts
Straight leg lifts strengthen your quadriceps muscles, which help support the knee, according to Dr. Stephen M. Pribut. Leg lifts do not put significant stress on the under-surface of the knee cap. Lie on your back on a firm surface. Fully extend both of your legs. Slightly bend your uninjured leg at the knee to take pressure off your back. Tighten your abdominal muscles. Slowly lift your injured leg, keeping your knee straight. Lift your leg 6 inches off the floor. Hold this position for 10 seconds. Slowly return your leg to the surface. Relax for 10 seconds. Repeat this exercise three times. Set your goal at doing 10 sets of 10 repetitions.
Hamstring Stretches
Hamstrings support your knee and are considered your back thigh muscles, according to the American Academy of Orthopaedic Surgeons. Tight hamstrings might cause foot pronation, an improper alignment of your leg that can cause center knee pain, according to Pribut. To do hamstring stretches, sit upright while extending both legs in front of you. Place your palms on the floor, near your hips. Slowly lower your upper body as you slide your hands toward your ankles. Stretch as far as possible. Keep your knees unlocked. Hold the stretch for 30 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise five times. Do not slouch during this exercise.
Rest
Resting your knee will help reduce your pain level, according to the American Academy of Orthopaedic Surgeons. Stop doing activities that cause knee pain, and keep your full body weight off the joint. Do not bend your knee as much. Avoid going downhill or downstairs, or reduce the time you spend doing these maneuvers.
Icing
A natural pain reliever, ice helps reduce inflammation. Put some ice into a towel and apply the towel to your affected knee. Keep the ice on for 15 to 20 minutes. Do this throughout the day, as needed.
Bicycling
Bicycling can provide both stretching and strengthening for your knee muscles. Bicycling is considered a low-impact activity since it places little stress on your joints, according to the National Institute on Aging. Start out bicycling for two to five minutes. If your use a stationary bicycle, start with zero resistance. As you become stronger, increase your time and duration.
