During a soccer match, your knees are involved in almost all of the movements you perform, including cutting the ball or stopping your momentum. Knees are at risk for injury, particularly if your legs are not strong and flexible. Strengthening and stretching the muscles that support the knee are paramount in preventing knee pain and injury. If cutting the ball back causes pain, immediate therapy typically includes discontinuing that movement, rest and ice. Once your doctor or trainer has cleared you to work out, certain exercises can be done to strengthen your knee and prevent pain.
Quadriceps Strengthening Exercises
Step 1
Begin by sitting on the edge of a chair with your feet flat on the floor.
Step 2
Extend one leg straight, parallel to the floor while flexing your foot. Hold this position for 10 seconds then relax.
Step 3
Switch legs, and continue alternating movements, performing 10 repetitions on each side.
Step 4
Move to the floor and lie on your back. Bend your left leg so that your left foot is flat on the floor.
Step 5
Extend your right leg and lift it until it is at the height of your left knee. Hold this position for three seconds before releasing your leg back to the floor.
Step 6
Switch sides and perform 10 repetitions on each leg.
Hamstring Strengthening Exercise
Step 1
Stand facing the back of a chair, holding it for balance, with an exercise band around your ankles.
Step 2
Shift your weight to your left leg and bend the knee slightly, and contract your abdominals
Step 3
Bend your right leg to 90 degrees, with your heel moving towards your buttocks, against the resistance of the band.
Step 4
Return the right leg to the starting position and repeat the exercise up to 10 times before switching legs.
Tips and Warnings
- The quadriceps strengthening exercises can also be done with a resistance band.
- Only perform exercises with permission of a doctor or physical therapist. Stop exercising if you feel pain.
Things You'll Need
- Chair
- Towel
- Exercise band tied into a loop
