As we age, we become more vulnerable to knee injury and pain because of conditions like arthritis, osteoarthritis, gout and pseudogout. The American Academy of Orthopedic Surgeons says stretching and strengthening the muscles that support the knees will maintain their health, provide pain relief and prevent further injury. Several stretching and strengthening exercises are recommended, but consult with your doctor or physical therapist before starting any personal training programs. Start slow, don't overdo it, stop if you feel pain and be sure to ask questions.
Straight Leg Lift
The straight leg lift is an strengthening exercise recommended by the AAOS. Before starting, engage in a low impact activity such as cycling or walking for five to 10 minutes to properly warm up. To start the straight leg lift, lie flat on your back, bend one knee and straighten the other out. Tighten your thigh muscles -- quadriceps -- and lift the straightened leg slowly until it's about one foot off the ground. Ensure that the leg is completely straight and hold this position for three to five seconds. Lower the leg slowly to the floor and repeat this exercise for a number of reps, then switch legs. During the exercise, relax your upper body and tighten your stomach muscles; this will ensure your back is flat against the floor.
Knee Stabilization Series
Another knee strengthening exercise suggested by the AAOS is the knee stabilization series. Again, warm up for five to 10 minutes. To begin this exercise, grab a chair and hold onto the back to maintain your balance. Support your weight and slowly lift one leg. Tighten your quadriceps on the lifted leg and slowly rotate it completely behind you and slowly to your front. As your move your leg backward and forward, hold this position for three to five seconds and repeat several times. To begin another series, rotate your body 90 degrees. If you are correctly performing this exercise, you should feel it on your hips, thighs and buttocks.
Wall Squat
A wall squat is a strengthening exercise recommended to relieve knee pains. Stand against a wall and ensure that your head, back and hips are pressed against the wall. Bring both feet two feet from the wall and make sure they are by your hips. Slide slowly down the wall until you a sitting position. Hold this position for five to 10 seconds and slowly slide back up the wall. While performing this exercise, be sure to keep your ab tights. You should feel this exercise in your quadriceps.
Quadriceps Stretch
A quadriceps stretch is recommended to maintain flexibility in your knees after a strengthening exercise. This stretch will reduce soreness and improve flexibility. To begin, anchor yourself to a wall or chair to maintain balance. Lift one leg slowly and bring the heel backward to your butt. To bring the heel closer, grab your ankles with one hand and be sure to not twist or arch your back. Hold the stretch for 30 seconds.
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