Sharp knee pain of any kind should be assessed by a physician or physical therapist before you do any kind of stretching or other exercises that could increase the pain or injure the joint. You could experience sharp knee pain for several reasons: arthritis, torn or strained ligaments and tendons that surround the knee, or the bursa, the fluid-filled sack behind the kneecap. Once you have medical clearance, exercise gently and gradually to avoid injury.
Gentle Lying Single Leg Extensions
The quadriceps muscles in front of the thighs help support the knee joint by their action of contraction, lifting and stabilizing the knee cap and joint. Leg extensions can be done to work the quads. Lie on your back with a rolled up towel placed under the thighs. Keeping the left heel on the floor, gently lift the right foot about 6 inches, bending the knee. Lower it and repeat to the left side. Do five to eight repetitions.
Seated Leg Extensions
Once the lying leg extensions are comfortable, progress carefully to seated leg extensions. Sit in a straight-backed chair and hold the side of the chair seat. Draw the lower abs in to safeguard the lower back as you lift the right foot and extend the leg to nearly straight. Actively contract the right quad, pausing for a moment before lowering the foot. Repeat to the left side. Do eight to 12 reps on each side.
Strengthen Hamstrings
Create muscular symmetry and avoid muscle imbalances that can lead to injury by also exercising the muscles at the back of the thighs, the hamstrings. Remain sitting in the chair with feet flat, and without lifting them, dig into the heels. You should be able to feel the hamstrings contract by placing your hands on the back of the thighs. Hold the contraction for 10 to 15 seconds before relaxing. Do three to five rounds to start. This will give you functional strength so that the muscles at the front and back of the thighs will be equally strong to help stabilize the knee caps and knee joints.
Single Standing Knee Flexion
Move to the last therapeutic exercise only when there is no pain when you bear weight into your feet. Standing on right foot, bend the left knee and very slowly bending the right knee more, lower the hips down. Slowly extend the knee to straight to straighten the leg. Do only three to five rounds. Repeat to the left side. This action builds the quads.
