Whether you have arthritis, knee pain or a knee injury, it's important to facilitate healthy healing and motion in your body by doing the right exercises. Putting too much stress on your knees can worsen your existing condition or result in an entirely new set of problems, so be diligent about your form and workouts, and always clear an exercise plan with your physician or physical therapist before starting.
Importance
The American Academy of Orthopaedic Surgeons acknowledges that you may not feel like exercising if your knees are uncomfortable, but it also says exercise is the best way to protect your joints and muscles and prevent further injury. If you're recovering from surgery or an accident, regular exercise can also help speed up the pace of your recovery and build strength as quickly as possible.
Leg Raise
You can do a leg raise from a reclining or standing position. If you're reclining, lie on your back and bend one knee, keeping your foot flat on the floor. Raise the leg that is straight until it's about 6 inches off the floor. Hold for about five seconds and then slowly lower before repeating. While standing, lift one leg forward until it's about a foot in front of your other leg. Hold for five seconds and slowly lower. If that is too easy, you can add light ankle weights to either version of the exercise.
Wall Sit
Joe Buabeng, bodybuilding expert and personal trainer, recommends wall sits. Buabeng says wall sits strengthen quadriceps and are a suitable choice for people who can handle moderate exercise. To do the movement, stand about 1 1/2 feet in front of a wall, with your back to the wall. Place your palms against the wall and lean back until your back is against the wall. Sit down into a moderate squat, making sure your knees don't go over your toes, and hold the move for as long as you can.
Guidelines
Your physical therapist or doctor may tell you how many repetitions of each exercise to do and how much resistance to add, if any, but there are also some general guidelines you can follow. Dr. Warren D. King of the Palo Alto Medical Foundation in Palo Alto, California, suggests aiming for three sets of 20 reps. You can use resistance or added weight with some exercises, but King says you should hold a stretch or movement at the first sign of discomfort and that knee exercises shouldn't cause you to feel pain, even the day after you do them.
Cardio
It's helpful to incorporate cardio activity into your exercise program so you can boost your aerobic capacity, raise your heart rate and effectively burn calories. Many cardio exercises place a high amount of stress on the knees. But if you can handle a low degree of impact on your knees, try biking or walking. Both are less strenuous than jogging and other high-impact exercises because they involve fluid, controlled motions. Swimming is another top choice that minimizes joint strain and may even help reduce pain.
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