Your knee is a hinge joint comprised of the bones of your shin and thigh and the tendons and ligaments that connect the muscles of your thigh and lower leg. Most of the pain associated with your knee is centered along the front and sides of the joint, but pain in the back of your knee can often be attributed to weakness and tightness in your quadriceps and hamstring muscles. Be sure to check with your doctor before you start any of these exercises to ensure that they're right for your specific condition.
Mini Squat
This exercise is designed to help strengthen the muscles along the front and back of your thigh to help them achieve muscular balance. Stand with your back against a wall and your feet 18 inches to 2 feet away from the wall. Lean against the wall and slowly begin to bend both knees at the same time to lower your upper body down the wall. Be sure that you only bend your knees until they are directly over your feet. Do not allow your knees to bend farther than your feet. Hold this contraction for about five seconds and then push with your legs to return to the starting position.
Isometric Quad Contractions
Sit on the edge of a chair with your shoulders positioned directly over your hips and your back straight. Extend both legs so that your knees are completely straight and your heels are resting on the floor with your toes pointing toward the ceiling. Tighten the muscles of your thigh and hold for about 10 seconds. Relax for about three seconds and repeat. Try to perform 10 repetitions and do two to three sets daily.
Isometric Hamstring Contractions
Lie down on your back with your knees bend and both heels on the floor. Tighten the muscles along the back of your legs by trying to push your heels down into the floor. Hold this contraction for about five seconds and repeat 10 times. You should try to work up to performing three sets of this exercise daily. This exercise can also be performed while lying in bed by trying to dig your heels into your mattress without bending your knee.
Lying Hamstring Curls
Lie down on your stomach with your legs extended behind you and your toes on the floor. Lift your left foot and place it over your right ankle. Use the muscles of your right leg to bend your knee and move your heel toward your buttocks while simultaneously trying to resist the movement with your left foot. Hold for 10 seconds and then relax for about three seconds. Repeat 10 times.
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