Whether you're looking to prevent knee pain or recover from a prior injury, knee exercises may help. Some exercises may help increase range of motion and strengthen the knee, says Warren D. King, M.D. on the Palo Alto Medical Center website in the article "Knee Rehabilitation Exercises." Consult your doctor before incorporating knee exercises into your workout routine.
Straight-Leg Lift
Warm up with 10 minutes of low-impact cardio like bicycling or walking, then use the straight-leg lift to strengthen the knee and thigh, according to the American Academy of Osteopathic Surgeons in the article "Knee Exercises." Lie down on your back with the afflicted knee straight and the other knee bent with your foot flat on the floor. Lift the afflicted leg about 1 ft. off the floor and hold it for about five seconds as you tighten your thigh muscles. Lower the leg slowly and repeat on the opposite leg if desired.
Quadriceps Stretch
Increase the range of motion in your knee and strengthen the surrounding muscles with the quadriceps stretch, says Dr. King. Stand about 1 ft. away from the wall, facing it. Place your right hand against the wall for balance, then lift your left leg backwards so your foot is as close to your buttocks as possible. Hold your leg in place with your left hand. Hold for several seconds, then release. Repeat on the other leg.
Wall Squat
Lean your back, hips and head against the wall and stand up straight with your feet about hip-width apart. Step about 2 ft. away from the wall with your feet, keeping your back, head and hips against the wall as you bend your knees. Keep your back straight, as if you are sitting in an imaginary chair. Hold the position for 10 seconds, then slide back up to standing. Repeat if desired to strengthen the knees.
Hamstring Stretch
To improve the range of motion in the knee, repeat the hamstring stretch 20 times, then rest and do an additional two sets, says Dr. King. Lie down on your back on a towel or yoga mat, then bend both knees and place your feet flat on the floor. Grasp the underside of your left thigh with both hands and carefully raise your leg to stretch it. Extend your leg as straight as possible and release your hands. Lower your leg carefully to the floor, then repeat on the other leg.
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