When the muscles that support your knees are weak, extra stress gets put on the knee joints and can cause pain or injury. The hamstring muscles are one of the main groups that support the knees. They attach to the back and side of each knee. Hamstring exercises that strengthen and stretch these muscles are often recommended for knee pain or rehabilitation.
Hamstring Strengthening Curls
The hamstring strengthening curls exercise uses resistance from your own body to strengthen your hamstrings. This allows you to control the amount of resistance so that you do not cause more pain. To perform this exercise, lie on your stomach and extend both legs straight. Cross your arms on the floor and rest your head on your arms. Use a pillow if you prefer. Cross your ankles so that the front of your right ankle rests on the back of your left ankle. Bend your left leg to 90 degrees. Then, simultaneously press toward your buttocks with your left leg and push gently forward with your right leg. Hold the contraction for 10 seconds and then relax to complete one repetition. Do the desired number of reps and then switch legs.
Chair Hamstring Stretch
The chair hamstring stretch is a flexibility exercise. Stiff, inflexible hamstrings can cause pain, so stretching exercises are often included in therapy programs. To perform this exercise, you will need a chair, bench or low railing that can support most of your weight. Place the sole of one foot on the edge of the chair or railing. Bend your knee slightly. Place most of your weight into your other leg and straighten that leg. Then, press the heel of your leg on the chair downward toward the floor and lean forward to bring your chest toward your thigh until you feel a stretch. Hold for the desired amount of time and then switch legs.
Bridging
The bridging exercise strengthens both hamstrings together. You'll work your glutes, too. Lie on your back to perform bridging. Relax your arms on the floor next to your torso. Bend your knees and slide your feet flat on the floor until they are near your buttocks at a comfortable angle. With your feet flat on the floor, press your hips straight toward the ceiling as high as you can without pain. Keep your hips raised for three seconds and then slowly lower them all the way back to the floor.
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