According to the American Academy of Orthopaedic Surgeons, in 2003, patients made 19.4 million office visits to physicians for knee problems. This is due to the fact that the knee is a complex joint that helps extend the leg, provides cushion, absorbs shock and helps control movement.
Cycling
Riding on a stationary bike or getting on your bike is a great exercise for the knee. According to the Chester Knee Clinic, cycling helps improve the knee joint's mobility and stability. Many physical therapists prescribe ridding a bike after knee surgery, after a knee injury or for those with osteoarthritis. For those who are recovering from a knee injury or from knee surgery, stationary bikes are often preferred over riding on the roads, so that hills can be avoided.
Knee Extensions
Knee extensions can be done with or without weights. If you are using ankle weights, choose a comfortable weight for you. Begin by lying on your back with your knees bent and feet on the floor. Begin with your right foot and extend your leg up to a 45-degree angle by extending your knee. Then lower slowly back down and place your foot on the floor. Repeat this same motion with the left leg. Do three sets of eight to 10 repetitions.
Lunges
Lunges are an effective way to build the muscles around the knee so that the joint is more supported. If you are using free weights, pick a comfortable weight and place in each hand. Begin by standing with feet hip-width apart and then take a step with your right foot, while keeping your left foot on the ground. Slowly bend the knee and lower down until your knee is at a 90-degree angle. Raise back up and repeat with the left leg. Do three sets of eight to 10 repetitions.
Wall Squats
Wall squats are done by standing with your back, shoulders, arms and head against the wall. Your feet should be placed about a foot from the wall. While keeping your upper body against the wall, slowly bend your knees, lowering yourself so that your knees are at a 90-degree angle. Your upper body will "slide" down the wall when doing this movement. Hold that position briefly and then raise back up.
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