There could be several reasons that you feel pain in your knee. Pain in the knee is sometimes hard to diagnose, and you might not even be aware of where the pain is originating from without going to a specialist for testing. Anterior pain comes from the front of the knee, while medial pain derives from ligaments on the inside of the knee.
Standing Extended Knee Stretch
Stretch the front and rear of the thigh to help rehabilitate the anterior and medial knee. The standing extended knee stretching exercise lengthens the rear of the thigh and knee. You need an object such as a rail or a stool to use for stretching. The higher the object, the more intense the stretch. Extend your right leg straight and place the back of your lower calf on top of the object. With both legs straight, bend forward at the waist until you feel a stretch in your right hamstring. Hold this stretch for 20 seconds and perform five repetitions. Repeat on the left leg. Do stretches every day for the knee.
Lying Knee Flexion
The lying knee flexion exercise stretches the front of the thigh and knee. This is a gentle exercise, but you may experience a small amount of pain since your knee already hurts. To perform this exercise, lie on your abdomen with your legs straight. Bend your right knee and grab the top and side right ankle, pulling the sole of your right foot toward you. The upper body stays on the surface you're lying on. Hold this stretch for 20 seconds and perform five repetitions daily on both sides.
Half Squats
Stretching exercises are only part of a treatment plan for anterior and medial knee pain; exercises that strengthen the thighs and hips make the knee joint more stable. Half squats strengthen your thighs and glutes. To perform half squats, stand with your feet a little bit farther than shoulder-width apart. With the back straight and your hands on your hips, bend the knees until they make 45-degree angles. Stand back up. Work up to three sets of 10 to 20 reps.
Hip Flexor Exercise
The hip flexor exercise strengthens the hip on the side that moves and also challenges the stability of the standing leg. Stand on the leg that is not injured to do this exercise, which improves stability on your good leg to prevent injury on that side. Attach a resistance band to the ankle of your injured leg and an object at floor level behind you. Then, bend your injured knee up toward your chest. Work up to three sets of 10 to 12 reps.
