Increasing your knee strength relieves joint pain and prevents joint injury according to the American Academy of Orthopedic Surgeons. The stronger your knee's supporting muscles, the less stress put on your knee joint. Knee strengthening exercises do not require expensive equipment and can be done in the comfort of your home. Check with your doctor before starting any exercise program. Not all exercises may be suitable for everyone.
Hamstring Strengthening
Strengthen your hamstrings by doing a hamstring isometric exercise. Slightly bend your affected knee to lift it one to two inches from the surface of your bed. Dig your heel into the bed to tighten your hamstrings. Feel the tension along the backside of your knee where your hamstrings are located.
Hold this contraction for five seconds. Slide your leg back to the original position. Relax for 20 seconds. Repeat this exercise 10 times. Do this strengthening exercise three times daily.
Knee Muscle Contractions
Muscle contractions need to be included in your knee strengthening exercises. Exercises can be done either sitting in a firm chair or lying down with your leg extended straight.
Do butt contractions. Tighten the buttock muscles on your affected side, according to Allina Hospital. Hold this contraction for 10 seconds. Slowly release the tension. Relax for 10 seconds. Repeat this exercise 10 times.
Do quadriceps contractions. While lying flat on your back, tighten your thigh muscle. Hold this contraction for 10 seconds. Release the tension. Relax for 10 seconds. Repeat this exercise 10 times. Do butt and thigh contractions three times daily.
Walking
Walking strengthens your knee while also helping your build endurance, according to Allina Hospital. Proper walking is the best way to help your knee recover after any injury since it promotes strength building, according to the American Academy of Orthopedic Surgeons. Walking to the refrigerator or bathroom is not enough.
Use a walking aid such as walker or cane if needed. If you are recuperating from knee surgery, start out walking around the interior of your house for three to five minutes at a comfortable pace. Do this three to five times daily.
Once you become comfortable, begin walking outdoors. Shoot for a goal of walking 30 minutes on at least five days of the week to improve your cardiovascular health and your knee strength, according to the American Heart Association. Remember to use the proper gait to prevent injury. A three to five minute walk can be used as a warm-up exercise for your knee workout, according to the American Academy of Orthopedic Surgeons.
Leg Dips
Strengthen your hip, buttock and thigh muscles by doing a single leg dip. Stand upright between two sturdy chairs. Hold onto the top of these chairs with each hand, using the chairs for balancing purposes. Stand with feet shoulder-width apart. Evenly distribute your body weight.
Slowly lift your unaffected leg four inches from the floor. Keep your knee straight. Place your body weight onto your supported, injured leg. Slowly bend your injured knee and gently lower your body six inches, or as far as you can.
Pretend you are sitting in a chair. Do not bend over your toes. Hold this position for five seconds. Slowly return your body to the original position. Place both feet firmly on the floor.
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