Whether your running, cycling or downhill skiing, your knee joint muscles take a lot of strain. Sore knees, damaged muscles and pulled tendons are common. Similarly, conditions such as arthritis can affect knee strength. Exercises can repair damaged knees or strengthen the joint. Many exercises also work the calf muscles and quadriceps. This creates a strong, balanced group of supporting muscles in the knee area.
Knee Lift
Simple knee lifts work best if you're recovering from an injury or suffer from arthritis. Lifts allow you to work the muscles around the knees without putting too much pressure on the joint. Sit in a chair with your back straight. Keep your hands by your sides. Lift one knee up toward your chest. Hold for a few seconds then gently return to the start position. Repeat with the other leg. Use your abdominal muscles to hold the leg in the air, according to the University of Washington Orthopaedics and Sports Medicine.
Mini Squat
The mini squat works your knee muscles and the muscles in your legs and lower back. Lean back against a wall with your feet up to 2 feet in front of you, according to the McKinley Health Center at the University of Illinois at Urbana-Champaign. Gently lower your body down the wall until your knees are at a 90-degree angle. Hold the position for a couple of seconds, then raise your body to the start position. If this feels too easy, try it when holding hand weights.
Hamstring Stretches
Your hamstring is a tendon found behind your knee. The hamstring connects important knee muscles. If your hamstring is tight or damaged, you run the risk of knee injuries. The authors of "Say Goodbye to Knee Pain" suggest a classic hamstring stretch. Stand facing a bench or set of stairs. Keep your back straight and shoulders back. Lift your left leg and place it on the bench. Push your hips slowly forward, keeping your back rigid. You should feel a stretching sensation down the back of your leg. Hold the position for a few seconds. Repeat with your right leg.
Water Exercises
If your knees are weakened through injury, water exercises can help you build knee muscles. The water supports your weight, which helps to avoid stress and strain on the joint. All you need is a swimming pool to get started. Put your arms on each side of the pool edge in a corner at the deep end. Bend your knees up towards your stomach and hold them in front of you. This works both leg and groin muscles. Hold the position, then let your legs drop straight and repeat the motion.
Hip and Knee
The University of Kentucky Orthopaedic Surgery and Sports Medicine department suggests several exercises for damaged knees. A good example to work the hip and knee muscles is the straight leg raise. Lie flat on the floor on your back. Get comfortable then lift your right leg around 10-inches into the air, keeping it straight and locked at the knee. Hold this for 10 seconds, then repeat using your left leg.
References
- University of Washington Orthopeadics and Sports Medicine: Exercise and Arthritis
- UK Orthopaedic Surgery and Sports Medicine: Post-operative Exercises for the Knee
- Oho State University Medical Center: Aquatic Exercises: Lower Body Strengthening
- "Say Goodbye to Knee Pain"; Marian Betancourt, Jo Hannafin; 2007
- McKinley Health Center at the University of Illinois at Urbana-Champaign: Overuse Knee Injuries
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