Exercises for knee support can help reduce pain and protect against injury. Your knee receives support from two main muscles, your quadriceps and hamstrings. The quadriceps are in your thighs, and hamstrings behind your knee, according to the American Academy of Orthopaedic Surgeons. Other supporting muscles include buttocks, hips and calves. Strengthening and stretching exercises increase knee support. Check with your doctor before starting any exercise.
Partial Squats
Strengthen your quadriceps by doing partial squats. Stand upright with your feet hip-width apart with your back against a wall, according to the American Academy of Orthopaedic Surgeons. Point your toes forward. Tighten your abdominal muscles. Slowly lower your upper body toward the floor while bending your knees. Do not bend your knees farther than 90 degrees. Bend your knees until your thighs are parallel to the surface. Hold this position for five seconds. Feel the tension in the front of your thighs. Slowly return your body to the upright position. Relax for 10 seconds. Repeat this exercise 10 times.
Leg Curls
Strengthen your hamstrings by doing prone hamstring curls. Lie on your stomach on a flat surface, according to the Physiotherapy Site. Bend your knee and slowly bring your injured-side heel toward your buttocks. Keep your thigh on the surface. Feel the contraction in your hamstrings. Hold the contraction for 10 seconds. Release the tension and relax for four seconds. Repeat this exercise 10 times.
Inner Thigh Stretches
Stretching your front hip and inner thigh muscles will increase knee support, according to Nicholas Institute of Sports Medicine and Athletic Trauma. Sit on a floor, with your back straight. Bring the soles of your feet together as you bend your knees. Place your hands onto your knees. Slowly and gently press down on your knees. Feel the stretch in your inner thigh region. Slowly bend your upper body forward as far as possible. Do not force the stretch. Hold this stretch for 20 seconds. Slowly return your upper body to the original position. Relax and straighten your legs. Relax for one minute. Repeat this exercise 10 times.
Standing Hamstring Stretches
Hamstring stretches need to be done as part of your knee support exercises. Stand and place your injured leg on a firm, flat surface. Keep your uninjured leg on the floor, according to Nicholas Institute of Sports Medicine and Athletic Trauma. Slowly bend your upper body forward from the hip. Stretch as far as possible, but do not attempt to touch your toes. Hold this stretch for 20 to 30 seconds. Return your upper body to the original position. Relax for 10 seconds. Repeat this exercise 10 times.
Exercise Bicycling
Stationary bicycling provides a low-impact aerobic exercise that works your entire leg, according to the University of Washington Orthopedics and Sports Medicine. Low-impact activities provide ways to tone your muscles without causing much joint strain or impact. Make certain your bicycle seat is set at the correct height to prevent injury. Your correct height will be when one leg is just touching the farthest pedal. Do not bend your knees farther than a 90-degree angle while pedaling your bike. Ride your bike for five minutes to begin with. Do not use any tension or resistance when first riding your bike. As you become stronger, gradually increase your tension and time duration. Exercycling, a term coined by the American Academy of Orthopaedic Surgeons, plays a role in knee replacement recuperation.
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