When your knee hurts, you feel it with every step you take. This pain could prevent you from exercising, but a few specific exercises may help to reduce your pain and strengthen the muscles surrounding your knee. These floor exercises have additional core strengthening benefits which help to improve your posture. Always speak with your doctor regarding any knee pain to determine if exercising is appropriate for your body.
Quadriceps
The American Academy of Orthopaedic Surgeons recommends a straight-leg lift to strengthen the muscles on the top of your thigh, your quadriceps. You lie on your back, bend one knee and place that foot on the floor. Your other leg remains straight and you strengthen your legs by lifting the straight leg off the floor to approximately the height of the opposite knee. Your core should remain contracted, allowing you to press your lower back into the floor. A strong upper thigh helps to stabilize your knee.
Hamstrings
The muscles on the back of your upper leg, your hamstrings, can also be strengthened to help with shock absorption in the knee. A modified bridge pose will strengthen your hamstrings and your core. Begin by lying on your back with your knees bent and heels in contact with the floor. Slightly lift your toes and hips off the floor, as you tighten your stomach.
Outer Thighs
Strengthening the muscles on your outer thighs near your hips can also help to stabilize the knee joint. If these muscles are weak, your leg may rotate inward, causing pressure on the knee. Lie on your side with your hips and legs stacked on top of each other. You can position your upper body slightly elevated onto a bent elbow. Tighten your stomach and slowly lift your top leg approximately 18 inches.
Cautions
When exercising with knee pain, begin slowly and use one set of 10 repetitions for each exercise. As your strength improves, you can increase to two sets of 10 repetitions. Your muscles require a day of rest after strength training, so aim to complete your exercises every other day. If any movement increases your pain, stop the exercise immediately.
