In 2003, nearly 20 million Americans made the trip to their doctor complaining of knee pain or an injury to the knee, according to the American Academy of Orthopaedic Surgeons. Knee ailments are a common complaint in individuals of all age groups and of all activity levels. At your doctor's appointment, your doctor may suggest a series of exercises to strengthen your knee and it's surrounding muscles. These exercises can help heal a hurt knee as well as prevent future knee problems.
Seated Hamstring Stretch
A seated hamstring stretch helps to strengthen your hamstring muscles, which are located in the back portion of your thigh and help to support your knee. Complete this exercise while seated on the ground. Sit with your back up straight and your legs fully extended in front of you. Your heels should be on the ground and your feet should be in a neutral position. Place both of your hands out in front of you on the ground so that they are positioned by your knees. Your elbows should be fully extended. Slowly slide your hands down the ground in the direction of your ankles. You should feel a stretch in your thighs. When you feel this stretch, hold this position for a count of 30 seconds. Relax and repeat this exercise 10 times.
Chair Assisted Quad Stretches
Your quadriceps are located in the front of your thighs and help to stabilize as well as move the knees. Stand facing the back of a chair. Place your hand on the healthy side of your body on the back of the chair for support. Take your other hand and grasp the ball of the foot on your injured leg. Slowly lift your foot upwards toward your buttocks while bending your knee. As you bring your leg foot closer to your buttocks, you will feel a stretch in the front of your thigh. Hold this position for 30 seconds. Relax and repeat 10 times.
Lying Leg Raises
Leg raises will help to increase strength in your affected leg. Lie face up on the ground with your legs out in front of you. Bend your healthy leg so that your knee is at a 90-degree angle with your foot flat on the ground. Keep your injured leg extended as straight as possible in front of you. Slowly raise your injured leg off the ground- while keeping it straight. Attempt to lift your leg 1 foot off of the ground or as far as you comfortably can. Once you have reached this position, hold your leg up for a count of five seconds. Lower your leg back to the ground and repeat. Complete one set of 10 repetitions.
Knee Stabilization
A knee stabilization exercise will help to improve balance and stability in your knee. Stand facing the back of a chair and place your hands on the chair to help improve your balance. Slowly lift your affected leg off of the ground as you shift your weight to your healthy leg. Slowly cross your injured leg over your healthy leg. Tighten your leg muscles and hold this position for a count of five seconds. Next, move your leg forward, squeeze your leg muscles and hold for five seconds. Move your leg backward and contract your hamstring muscles. Hold this position for a count of five. Finally, move your leg out to the side away from the center of your body. Hold this position for a count of five. Relax and repeat all four positions10 times.
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