Bad knees are usually caused by instability surrounding the knee joint, which leads to pain during some or all lower leg motions. Instability in the knee is generally caused by weakness and tightness within the knee's encompassing muscles. Strengthen your quadriceps, hamstrings, inner adductors, hip flexors, gluteals and calves to provide support to your knee joint.
Bosu Squats
Bosu squats incorporate most of the large lower body muscles. The unstable foundation of the bosu forces adaptations within the ankle complex. Set the bosu ball on the floor, platform side up. Stand up with your feet flat on the bosu platform, shoulder-width apart. Cross your arms over your chest. Slightly bend your knees while sitting your hips down. Flex at the waist to create a vertical plum line from your shoulders through your ankles. Hold the partial squat position for about three seconds. Lift your hips to straighten your legs. Keep your waist flexed forward on the upward phase. Go into another repetition once your knees are fully extended. Do not go too deep into the squatting motion.
Side-lying Inner Thigh Lifts
Side-lying inner thigh lifts isolate the inner adductors which support the internal structure of the knee. Lie on your right side with your straightened right leg on the floor. Bend your left knee and place your left foot flat on the floor and over the right leg. Gradually raise your right leg to a peak elevation, holding it there for three seconds. Move your right leg down until you just about glance the floor. Execute the same steps with your left leg once your right leg becomes fatigued. Place a weight cuff around your ankle to add an external resistance.
Supine Single Leg Hip Flexion
Single leg hip flexion strengthens the hip flexors. Lie on your back with your left knee bent and foot on the floor. Straighten your right leg and rest it on the floor. Lift your right leg until your right thigh is even with the left thigh. Pause momentarily at your peak range of motion. Slowly bring your right leg down until your heel touches the floor. Switch to the left leg once you complete a full set with the right leg. Prevent your hips or lower back from overextending during the leg elevations. As you progress, add a weight cuff.
Considerations
Do all movements in a controlled fashion -- slow motions are less stressful on your knee joint. Avoid hyperflexing or hyperextending your knee joint during activity. Finally, make these lower body exercises part of an overall strength-training program; the way you maximize strength gains in one area is to engage your whole musculature.
References
- "Techniques in Musculoskeletal Rehabilitation"; William E. Prentice , Micheal L. Voight; 2001
- "Therapeutic Exercise: Foundations and Techniques (5th Edtion)"; Carolyn Kisner, Lynn Colby; 2007
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