Although your knees and hips are separate joints, the health of one can affect the other. Muscle weakness in your thighs or hips can lead to pain in the front of your knees as well as in your hips. Strengthening muscles in both areas may be beneficial in reducing pain. If you suffer from acute pain, you may be able to do exercises now, with your doctor's permission, to increase your strength and decrease pain.
Pillow Push
The pillow push is an excellent exercise for any type of knee pain, but is particularly helpful in improving the tracking movement of your patella, or knee cap. Lie on your back with a pillow beneath your affected knee. Push the back of your knee into the pillow, straightening your leg if possible, and hold for five to six seconds. Repeat the exercise eight to 10 times up to twice per day .
Knee Extension
Performing knee extensions can strengthen the soft tissue and muscles around your knee, helping to alleviate knee pain. Lie on your back or sit on a chair with a pillow underneath your affected leg, and your other leg bent with the foot flat on the bed or floor. Straighten your affected leg and lift it as high as you can. Hold for a few seconds before relaxing and lowering the leg. Repeat eight to 10 times up to two times per day with both legs.
Clam
The clam exercise strengthens your outer hips and thighs, which may alleviate pain in both your knee and hips. Lie on your side on the floor, or use a thick mat if your hips are in pain. Flex your hips to 45 degrees and bend your knees forward at a 90 degree angle, keeping your feet together. You can prop your head up on your hand or just cradle it with your forearm on the mat. Slowly rotate your top knee toward the ceiling until your knees are approximately one hand-width apart. Hold this position for about three seconds before lowering your knee, with control, back to the starting position. Keep your feet as close together as possible throughout this pose, and do not rotate your hips back. Repeat eight to 10 times before switching sides.
Figure Four
The figure four exercise targets the outside of your hips and is especially useful for hip pain. Lie on your back and bend your injured knee, flexing your leg toward your trunk and bringing your lower leg across your body. Hold your knee with the same side arm and your ankle with the opposite arm. Pull your knee and ankle simultaneously toward your shoulder until you feel a stretch, and hold the position for 20 to 30 seconds. Release and repeat with the other leg.
