Your knee is a resilient joint designed to carry the stress of your body weight during movements like walking and running. When you repeatedly place added stress on your body through exercise or additional weight or experience an injury, the ligaments and muscles around the knee can become weakened. To reduce inflammation and strengthen the knee, you can perform knee-strengthening stretches.
Quadriceps Stretch
This exercise can be performed while standing to stretch the four quadriceps muscles that rest on the front of the knee. These muscles stabilize the knee but also can be injured due to overuse from running. Stand behind a chair with your feet shoulder-width apart. Lift your left foot toward your buttocks and hold it with your left hand. Point your knee downward as you feel the stretch in the front of the thigh. Do not stretch to the point of feeling strain. Refrain from arching the back as you perform these exercises. Hold for 30 seconds, then release and repeat on the opposite side.
Straight Leg Raise
This exercise emphasizes flexibility in the back of the upper thigh and calf, which connect to the knee joint. To perform, lie on your back with your left foot on the floor and your right foot straight in front of you. Lean back on your elbows for support. Flex your left foot and lift the leg for a count of four seconds. Relax the thigh muscles and then lower your thigh to the ground. Repeat 10 times, then switch to the opposite side. Perform two additional sets on each leg.
Towel Squeeze
This exercise helps to stretch the tendons in the knees. Sit on a chair with your feet on the floor. Place a rolled-up towel between your knees. Rest your arms on either side of the chair. Lean back against the chair for added back support. Squeeze your knees together and hold this position for five seconds. Release the towel and repeat three times.
Knee Stabilization
These exercises target the muscles and tendons surrounding the knee, stretching and strengthening them. Stand by a chair with your right hip facing it. Lift your left leg off the ground, using the right leg for support. Hold for three to five seconds, then bring the leg behind your right leg. Repeat 10 times, then face the chair to lift the leg front and backwards 10 times. Do not lock the knee as you perform these exercises. Rest and repeat on the opposite leg.
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