The knees are some of the most important joints in the body. They need to be in good shape to carry your weight and to allow you to move around freely. When pain appears in the knees, it can be mild or severe depending on what caused it. A way to treat this pain is by doing some specific exercises that target the muscles that support the knee.
Leg Extensions
Sit in a chair with your feet flat on the floor. Extend your legs straight out in front of you until they are parallel to the floor and your heels are facing down. Contract your quadriceps forcefully and hold for 10 seconds. Lower your legs, rest for a few breaths, and repeat 10 to 12 times. If you have a limited range of motion, just extend your legs as far as possible without causing pain.
Dips
Start out with your feet together, bend your knees slightly and lift one foot off the floor. Slowly bend your planted leg a few inches then come back up. Dip down 10 to 12 times, then switch sides. Make sure to keep your toes and knees pointing forward the whole time.
Leg Lifts
Lie on your back on the floor with your legs straight. Bend your right knee and place your foot flat. Lift your left leg up until it is at the height of your right knee. Hold for 3 to 5 seconds and slowly lower it back down. Perform 10 to 12 reps, switch sides and do 8 to 10 sets.
Squats
Stand with your feet about shoulder-width apart. Slowly squat down until your knees are bent 90 degrees or less. Rise back up and repeat 10 to 12 times. Make sure your knees do not go past your toes when you are squatting, and if you feel discomfort, only go as far as you can.
Hamstring Contraction
Lie on your back on the floor with your heels up on a chair. Bend your knees slightly and apply downward force into the chair by contracting your hamstrings. Hold for 10 seconds, relax for a few breaths and do 10 to 12 reps total.
Adductor Squeeze
Sit in a chair and place an object on the inside of your thighs. It can be a medicine ball, tennis ball, sneaker or your fist. Squeeze it and hold for 10 seconds. Relax for a few breaths and repeat 10 to 12 times.
