According to the Mayo Clinic, knee pain affects individuals of all ages and activity levels. Knee pain can be the result of injury, ruptured ligaments, torn cartilage, arthritis, gout, and infection. Physical therapy is a frequently prescribed treatment for knee pain. Focusing on strengthening the muscles in and around your knee, rehabilitation exercises can help to keep knees strong and pain-free. It is important to consult your doctor before beginning knee strengthening exercises.
Lunges
Lunges are a common rehabilitation exercise. In order to lunge, take a step forward with one foot using a long stride. Ensure that your feet are in line and are pointing forward. Your back should remain straight. Keeping your back in an upright position, slowly bend your back knee. As you lower your knee to the floor, your heel should raise off of the floor. Avoid touching your knee to the floor before returning to your starting position. Lunges should be performed in two sets of 10 repetitions daily. You can increase your sets and repetitions as your strength increases. A fitness professional can help determine the number of sets and repetitions appropriate for you.
Resistance Band Knee Flexion
To complete this exercise, you will need a resistance band and a fixed point close to the ground or a friend. Wrap the resistance band around your fixed point, or have a friend hold the resistance band close to the ground. A fixed point can include a heavy piece of furniture. For example, legs of a bed. The other end of the resistance band should be wrapped around one of your ankles. Lie on the ground so that your stomach is facing the ground. Slowly bend your knee and bring your foot upwards towards your buttocks. Slowly return to your starting position. Repeat for two sets of 10 repetitions. Upon completion, switch the resistance band to your opposite ankle and repeat.
Resistance Machine Leg Press
The Sports Injury Clinic suggests the leg press machine can help to strengthen the knees and their surrounding muscles including the legs, hamstrings, quadriceps, and glutes. In order to use a leg press machine, position yourself on the seat with your feet on the platform. Your feet should line up with your hips. In the starting position, your knees should be at a 90-degree angle (if necessary adjust the seat or ask a trainer if you are in proper position). Push your legs so that your knees are completely straight. Remember to avoid locking your knees and to keep them with a slight bend. Slowly bend your knees back into starting position. Repeat for two sets of 10 repetitions.
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