Performing stretching and strengthening exercises on a regular basis might help alleviate knee pain caused by conditions such as arthritis, bursitis and tendonitis, or by injuries such as ligament sprains, muscle strains and soft tissue tears. Consult your doctor for an accurate diagnosis, then a physical therapist, to determine which exercises are most appropriate for your condition or injury.
Stretching Exercises
Stretching the muscles and tendons surrounding your knee joints might help ease your pain, regardless of its cause. Stand upright with your left foot 1 to 2 feet behind your right and place your hands against a wall. Press your left heel to the floor to stretch the calf muscles. Next, keep your right hand against the wall and use your left hand to pull your left foot toward your buttocks to stretch the quadriceps. Finally, turn around, placing your back against the wall, and use both hands to pull your left leg upward with your knee fully extended to stretch the hamstrings. Hold each stretch for at least 10 seconds, then repeat the series with your right leg.
Isometric Exercises
Isometric exercises involve isometric, or static, muscle contractions, meaning the involved muscles tense without lengthening or shortening. Perform isometric exercises if you experience pain when moving your knees through extension and flexion ranges of motion. Lie face down and have a partner hold your ankles, then try to flex your knees, but tell your partner to provide resistance so you can't actually move your lower legs. Next, sit on a chair with your lower legs dangling off the front edge and, once again, have a partner hold your ankles. Attempt to extend your knees, but tell your partner to resist against your effort. Hold each exercise for at least 5 seconds and perform multiple repetitions to strengthen your hamstrings and quadriceps.
Hamstring Curls
You can strengthen your hamstrings by performing hamstring curls using a resistance band or a weight machine specially designed for the exercise, which is available at most workout facilities and often included with home gym machines. Tie one end of the band to a fixed object near the floor and the other end around your ankle. Walk away from the object to stretch the band, then lie face down on the floor with your ankles fully flexed. Kick your left heel toward your buttocks to stretch the band farther, then slowly return to the starting position and repeat. Perform the exercise with your right leg as well. Use a thicker band to make the exercise more challenging.
Squats
Squats are an effective exercise for the quadriceps -- the group of four muscles within the front of your thighs that facilitate knee extension ranges of motion. Squat only as far as possible without causing pain, but try to progressively increase the range of motion over time. Perform squats without any added resistance at first if you suffer from knee pain, and gradually add weight as your pain subsides. Hold dumbbells at your sides or a weighted barbell across your shoulders and upper back when you're ready for extra resistance. Keep your spine as straight as possible while performing squats to prevent back injuries. Have a spotter stand behind you to provide assistance if needed.
