Knee pain is a common complaint among all ages of physically active and inactive people. It can result from injury, overuse, inactivity and chronic conditions such as arthritis. Not all knee pain is degenerative; most knee pain can be eradicated through self-care, including regular practice of exercises that help to strengthen the muscles that support and stabilize the knee.
Isometric Leg Extension
Place a chair about 2 feet away from a wall with the seat facing the wall. Sit in the chair with both feet flat on the floor. Wearing some type of shoe with a sturdy toe, extend one leg so that the toe of that foot presses into the wall. Continue to press against the wall, contracting your quadriceps muscle on the front of your thigh. Hold for five seconds and release. Repeat for five sets and switch sides.
Single-Leg Squat
Stand on one leg and lift the other leg off the floor. Bend the knee of your standing leg a few inches to start, and then push back up to your starting position. As your knee becomes stronger, you can deepen the squat. Repeat 10 times on each leg.
Straight Leg Lift
Lie on your back with both legs extended. Contract your quadriceps muscle on the front of your right thigh. Keeping your leg perfectly straight, lift the right leg 2 feet of the floor. Pause for a second and then lower it. Tap your heel to the floor and then lift the right leg again. Continue like this for 15 to 20 repetitions and then switch legs. You also can perform this exercise lying on your side to strengthen the outer hip muscles.
Inner Thigh Squeezes
Use a small exercise ball for this about the size of a basketball. Sit in a chair and place the ball in between your thighs. Squeeze the ball with your thighs and hold for five to 10 seconds. Release and repeat five to 10 times.
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