In addition to osteoarthritis, patellofemoral pain syndrome is one of the leading causes of knee pain and stiffness. If you are recovering from an injury, orthopedic surgeons commonly recommend that you exercise for between 20 and 30 minutes, two or three times per day, to strengthen the muscles around the knee. Exercise is not only helpful with knee problems, but it is often necessary. Consult your physician before embarking on any exercise program.
Quadricep Exercises
If your knee problems are due to patellofemoral pain, it may take several weeks for your legs to get better through exercise. The good news is, if you stick to a workout plan, you'll be less likely to have a recurrence in the future. To work your quadriceps isometrically, lie on the floor with your left leg bent. Hold your right leg straight for 10 to 20 seconds. Do five to 10 repetitions with each leg. To perform a straight leg lift, lie on the floor as before and raise your right leg several inches off the floor. Hold it up for five to 10 seconds and then slowly lower your leg. Repeat five to 10 times with each leg.
Hamstring Exercises
To perform a hamstring contraction, lie on the floor with your knees bent to about 10 degrees. With your heels on the floor, tighten the muscles on the backs of your thighs. Hold for five seconds and then relax. To do a standing hamstring stretch, lift your left leg and grip the back of your thigh with both hands to keep it steady. Begin with your left knee bent and then straighten your leg into the air until you feel a stretch. Hold for five to 10 seconds. Perform five to 10 repetitions with each leg.
Hip Abductor Exercises
To strengthen your hip abductors, sit in a chair with either a rubber ball or your fists between your knees. Squeeze and hold for five to 10 seconds. Repeat the exercise five to 10 times. Another exercise for your hip abductors is to begin in a standing position with both knees slightly bent and your hands on your hips. Slowly raise your left foot behind you to about 30 degrees. Hold for between five and 10 seconds without letting your pelvis tilt. Slowly lower your foot and straighten your legs. Perform 10 reps with each leg.
Step-Ups
To perform a forward step-up, place a 6-inch-tall stool in front of you. Step up on the stool with your right leg, lifting your left leg off the floor. Step down and return to the starting position. You may increase the height of the stool or platform as you get stronger. Do 10 reps. Lateral step-ups are performed the same way, except that you place the stool beside you instead of in front of you.
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