If you've recently suffered from a knee injury, your doctor may recommend stretching and strengthening exercises to rehabilitate the knee. If your doctor approves, you can reduce pain in your knee and reduce further injury with at-home knee exercises. Talk to your doctor before trying any exercises, especially if you are still suffering from a knee injury.
Straightened Leg Lift
Lie down on a towel or yoga mat on your back with your injured leg extended and flat on the ground. Bend your uninjured leg so the sole of your foot is on the ground. Lift the straightened leg slowly off the ground until it is about 12 inches off the ground. Hold the position for three seconds, then lower it back down. Repeat. Work your way up to holding your leg up for five seconds.
Quarter Squats
Place a chair directly in front of you with the back of the chair facing you. With both hands, grasp the back of the chair for balance. Place your feet about shoulder-width apart, then bend both knees carefully, lowering your body into a squat. Hold this position for a few seconds, then straighten your knees to rise back to standing. When your injured knee is strong enough, lift your uninjured leg and lower yourself into a squat on only your injured leg.
Wall Squat
Strengthen your knee with the wall squat exercise. Stand up straight with your back against a sturdy wall. While keeping your back against the wall, step forward about 2 feet in front of the wall. Separate your legs until they are at about the width of your hips, then bend your knees to slide down the wall, as if you were sitting in an imaginary chair. Hold the position for 10 seconds, then repeat.
Buttocks Tuck
Lie down on a towel or yoga mat, then bend both knees so the soles of your feet are pressed against the ground. Place your hands at your sides, next to your chest. Tuck your tailbone under your body as you lift your butt off the ground, keeping your feet flat on the floor. Hold for three seconds, then return to the starting position. Repeat.
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