Easy knee exercises play an essential role in strengthening your knee's surrounding muscles, maintaining your knee's flexibility and managing your pain level, according to The Physiotherapy Site. Exercises can be done immediately after surgery or as part of a beginning exercise program. Doing these exercises consistently can help your knees function at the optimum level. Remember to check with your doctor prior to starting an exercise program to prevent injury.
Hamstring Workout
Stretch and strengthen your hamstrings by doing a hamstring extension, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Lay on your stomach on a flat surface. Extend your legs straight so that your lower leg is off the edge. Place a 1- or 2-;b weight onto your right ankle. Bend your right knee and raise your lower leg toward the ceiling. Do not move your back or hips. Hold this position for 20 seconds. Slowly return your leg to the original position. Relax for 20 seconds. Repeat this exercise 25 times and do the exercise again with your left leg. As you become stronger, increase the weight amount.
Sitting Extensions
Strengthen your quadriceps by doing sitting knee extensions. Sit upright on a firm surface such as a table or bed. Hang your legs over the edge. Hold onto the edge for support. Tighten your quadriceps. Bend your right knee and lift your lower leg toward the ceiling. Attempt to straighten your knee as far as possible. Hold this position for 10 seconds. Slowly lower your leg to the original position. Relax for 20 seconds. Repeat this exercise 25 times with both legs. As you become stronger, increase the intensity by adding ankle weights.
Laying Down Knee Straightening
Stretch and strengthen your knee muscles by doing prone knee extensions, according to Nicholas Institute of Sports Medicine and Athletic Trauma. Lay on your stomach on a flat surface. Straighten your legs. Bring your arms together while placing your chin on your hands. Bend your right foot so your weight lies on your toes. Slowly press your toes into the surface while lifting your knees. Your goal is to straighten your right knee. Do not move your hips or back. Hold this position for six seconds. Return your knee to the original position. Relax for 30 seconds. Repeat this exercise 20 times using your left foot.
Leg Isometrics
Isometrics can be one of the easiest knee exercises to do since they require no impact on your knees. Isometrics involve contracting your muscles without moving your joint, according to the American Academy of Orthopedic Surgeons. Strengthen your knee's supporting muscles by tightening each muscle for six seconds at a time. Tighten your thigh muscles, buttock muscles, calf muscles and ankle muscles each individually. Hold each contraction six seconds. Release the tension. Relax for 10 seconds. Repeat the exercise 10 times.
Heel Lifts
Strengthen your quadriceps by doing an exercise known as inner range contractions, according to The Physiotherapy Site. Sit upright with both of your legs extended in front of you. Place a rolled-up towel underneath your injured leg. Tighten your quadriceps, or thigh muscles, while attempting to raise your heel. Work on getting your knee to straighten as much as possible. Do not raise your knee from the towel. Hold this position for 10 seconds. Release the tension. Repeat this exercise eight times. As you become stronger, increase the intensity level by decreasing the rolled-up towel size.
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