Exercises For Sore Knee Joints

Most locomotor activities, including biking, hiking, jumping, running and walking, put considerable stress on your knee joints and may cause localized soreness. Performing stretching and strengthening exercises targeting the muscles and connective tissues that support your knees may provide relief. Visit a medical professional, however, if the soreness worsens or persists for more than a few days.

Lower Leg Stretches

Several muscles within the back and front of your lower leg attach near your knee joint. Stretching these muscles when your knees are sore may help alleviate some discomfort. With one foot at a time, step on an elevated surface with the front half of your foot, and press the back half toward the floor to stretch the back of your lower legs. Stretch the front of your lower legs by kneeling on your knees with your ankles extended and sitting on the back of your lower legs, leaning back as far as is comfortable. Hold each stretch for 10 to 30 seconds.

Upper Leg Stretches

Stretching the hamstrings and quadriceps on the back and front of your upper legs also may help relieve soreness in your knee joints. Stretch your hamstrings by fully extending your knees from a seated or standing position, and flexing your hips by moving your head and reaching your hands toward your feet. Stretch the quadriceps by pulling one foot at a time toward your buttocks with the hand on the same side. Hold the back of a chair with your opposite hand, or place it against a wall, to stay balanced. Hold each stretch for 10 to 30 seconds.

Hamstring-Strengthening Exercises

The hamstrings are a group of three muscles on the back of your thighs that each attach near your knee joints. They facilitate knee flexion ranges of motion and also help extend your hip joints. Performing hamstring-strengthening exercises stimulates blood flow to the area, potentially helping to minimize knee-joint soreness. Strengthening the hamstrings requires doing hamstring curls of some variation. You can perform the exercise on a weight machine or using a resistance band. You also can have a partner hold one ankle at a time and provide manual resistance as you flex your knees.

Quadriceps-Strengthening Exercises

The quadriceps, or quads for short, are located on the front of your thighs, opposite your hamstrings, and produce the opposite range of motion -- knee extension. Strengthening the quads typically involves sitting in a chair with your lower legs hanging off the edge and repeatedly extending and flexing your knees against exercise resistance. Gyms or fitness facilities normally have a weight machine designed for this exercise, or you can sit on a regular chair and use ankle weights to provide resistance. Additionally, like with the hamstrings, you can have a partner apply manual resistance as you extend your knees. Other exercises for the quads include lunges, squats and step-ups.