If you're experiencing knee pain, see your doctor immediately; don't ignore or try to fix the problem yourself. Your doctor may recommend stretches and strength-training exercises to reduce your knee pain. By strengthening the muscles around your knee and increasing flexibility in the joint, you may be able eliminate your knee pain. Talk to your doctor before trying any new exercises.
Hamstring Curl
Strengthen your knee and the muscles around it with the hamstring curl exercise. Place a sturdy chair in front of you, with the back of the chair facing you. Place one hand on the back of the chair to maintain your balance. Bend your injured knee at a 90-degree angle and so the sole of your foot is facing the wall behind you. Hold for five seconds, then bring your leg back down to the ground.
Wall Squat
Stand about 2 feet in front of a wall, with your back to the wall. Lean backward so your back is against the wall, but keep your feet planted. Bend your knees as you slowly lower yourself down into a squat. Do not go lower than a 90-degree angle, and stop if you feel pain. Hold the position for two deep breaths, then straighten your knees to come back up to standing. Repeat.
Hamstring Stretch
Improve the flexibility in the back of your knees and thighs with the hamstring stretch. Sit down on the ground with your back straight and your knees straight, with your legs together and extended. With your hands on the ground on either side of your legs, reach for your ankles. Hold the stretch for a total of 30 seconds, then release. Keep your knees relaxed and loose throughout the exercise.
Crossover Stretch
Lie down on your back on a towel or yoga mat with your legs straight. Bend your injured knee -- in this example, your right knee -- and place your right foot over your left leg. Your right leg should cross over your left leg and your right knee should point up toward the ceiling. Place your left hand on top of your right knee, and carefully pull it toward your left shoulder. Stretch for approximately 30 seconds, then release.
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