If you are recovering from a knee injury or knee surgery, your doctor may recommend exercises to strengthen the knee joint and the muscles surrounding it. By practicing the recommended exercises daily, you will reduce knee pain and reduce your chance of developing future injuries. Talk to your doctor before trying any exercises to rehabilitate your knee.
Hamstring Pulses
Strengthen the muscles in the hamstring, above the knee, with the hamstring pulse exercise. Lie on your back with your knees bent and your feet together, flat on the floor. Without moving your legs, press your heels into the ground as you tense the muscles in your thigh. Hold this position for five seconds, then release. Repeat the exercise 10 times.
Wall Squat
Target the knees and the inner and outer thighs with the wall squat exercise. Stand up straight with your back against a sturdy wall. Walk your feet forward until they are about 2 feet in front of the wall. Bend your knees to about a 90-degree angle -- less if this position is uncomfortable. Hold for two deep breaths, then straighten your knees to bring yourself back up to a standing position. Repeat the exercise with a pillow between your knees to strengthen the inner thighs.
Leg Raises
Strengthen your leg and the muscles surrounding your knee with the leg raise exercise. Lie on the floor on your back with your injured leg straight out in front of you. Bend your uninjured knee and place your foot flat on the floor. Lift your injured leg 6 inches off the ground -- stay in this position for five seconds, then release. Repeat, this time lifting your foot 6 inches higher off the ground. Repeat until you have lifted your leg as high as you can.
One Leg Squat
Increase the strength in your knee and leg with the one leg squat. Stand at the bottom of a staircase. Step onto the first stair with your injured leg, bending your knee. Straighten the knee of your injured leg slowly as your uninjured leg lifts off the floor. Bend your injured knee to lower yourself back to the starting position. Repeat.
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