In a 2006 survey conducted by the Centers for Disease Control and Prevention, 30 percent of adults in the United States reported experiencing joint pain in the preceding 30 days, with the knee being the joint most commonly affected. You may suffer knee pain due to a sports injury, a dislocated kneecap, a medical condition such as arthritis or being overweight. Performing leg exercises can help to alleviate your pain and improve knee function.
Thigh-Strengthening Exercises
Building strong quadriceps muscles at the front of your thigh and hamstring muscles at the back of your thigh reduce shock to your knees and relieves pain, according to American Academy of Orthopaedic Surgeons. Knee extensions --- sitting down on a chair or bench and straightening out your leg --- as well as wall squats and straight leg lifts help to develop the quadriceps muscles. To strengthen hamstring muscles, perform hamstring curls while standing or on a machine at the gym using light weights to start.
Stretches
Your knee pain might also be the result of tight leg muscles and tendons, according to Merck Manuals Online Medical Library. Perform quadriceps and hamstring stretches to loosen up leg muscles and tendons that support your joints. For a simple quadriceps stretch, stand while holding on to a desk or chair and bend your left knee to raise your left foot toward your buttocks. Hold your foot with your left hand for 30 seconds and then return to a standing position. Repeat with your other leg. To stretch your hamstrings, sit on the floor with both your legs outstretched. Bend from your hips --- not your waist --- and try to touch your toes. Hold for 30 seconds. Remember to breathe while you're performing this stretch.
Yoga Poses
Standing yoga poses can also strengthen the muscles and joint structures that support your knees, according to "Yoga Journal." Some poses you can practice at home or in a yoga class include the Warrior Pose, which is essentially like a lunge, and Chair pose, which is similar to a squat. You can learn more about yoga poses to strengthen your knee and relieve pain through the DVD "Yoga for Leg and Knee" with Dr. Sujatha.
Precautions
Before you begin any new exercises, consult a doctor or physical therapist, professionals who can recommend the best exercises to treat the specific cause of your knee pain. Begin exercises slowly and stop doing any exercise if pain or swelling increase. Always warm up --- for instance, cycling or walking --- for about 5 to 10 minutes before exercising and cool down afterward with leg stretches.
