Your knees work hard all day long, supporting your weight as you move and helping you to climb stairs or get out of a chair. Over time, the cartilage in knee joints can wear thin. Ligaments can strain and tear because of sports or be damaged in an accident or fall. Arthritis also plays a role in knee problems. If your knees hurt, you may be reluctant to participate in your usual exercise routine. You can adapt some exercises to accommodate your aching knees, or adopt new moves that benefit them.
Stretching
Tight muscles around the knee can restrict flexibility or put pressure on the joint. Performing stretching exercises regularly can improve flexibility and decrease pressure and pain. To stretch your calves, stand facing forward with one foot about six inches behind the other. Brace against the back of a chair or a wall for support and slowly bend the knee of your front leg until you feel a gentle stretch in the calf of your back one. Switch the position and repeat. To stretch the front of your thigh, stand with your feet together. Hold onto the back of a chair with one hand while you bend one leg at the knee. Grasp your ankle and pull it gently toward the back of your thigh. Don't force it. You should feel a stretch in the front of your thigh. Hold for a few seconds and release. Now bend the other leg. You can stretch the hamstring, the muscle at the back of your thigh, by lying on your back. Raise one leg and bring your knee toward your chest. Grasp the leg behind the knee and pull gently. You don't have to bring the knee all the way to your chest. Simply pull until you feel a gentle stretch.
Strengthening
Exercises that strengthen the muscles around the knee help them support the knee and decrease the likelihood of injury. Working out on the leg press machine at the gym will help, as will performing squats and lunges. When you squat, don't allow the knee to extend over the toes. Start with shallow movements and make the squat or lunge deeper as you gain stamina. When you're competent doing the moves, add hand weights to increase resistance. Vary the exercises by doing one-legged squats or lunging farther.
Aerobic Exercise
Aerobic exercise improves your cardiovascular health, but some activities, such as playing basketball or jogging, can put more strain on your knees. You may need to change your exercise routine to accommodate your knee pain. Your doctor may recommend you wear a brace to provide extra support. Or you may have to switch from a high-impact exercise such as jogging to lower-impact walking. Try swimming or biking, which put less strain on your knee.
Tips
Do two to three sets of each exercise or stretch, two or three times a day. Stop exercising if you experience more pain or any swelling. Wear good supportive shoes and exercise on a flat, stable surface. Talk to your doctor about exercises that would be helpful for your particular knee problems.
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