Your knees can take a lot of pounding. High impact exercises such as running can involve too much pounding, causing your knee joints to wear out. If your knees are giving way and you'd like to avoid surgery, try exercises to strengthen and stretch the muscles that absorb the weight you place on your knees. Remember, too, that getting regular low-impact cardio exercise makes your heart pump blood through your body faster, which brings nutrients tissues need for repair.
Qaudriceps Strengthening Exercise
Your quadriceps are the muscles in the front of your thigh. Strengthen them with a simple wall squat. Stand against a wall and make contact with your head, back and hips. Walk your feet out about 24 inches and keep them apart. Slowly slide down the wall until you're in a sitting position. Keep your hips above your knees and your abdominal muscles tight. Hold this for 10 seconds, feel the burn in your thigh, then slide back up to a standing position. Repeat this exercise five times.
Quadriceps Stretching Exercise
Stretch out your quadriceps using a chair for balance. Lift one foot up to your buttocks. Grab your ankle and pull your foot even closer to your back. Hold this stretch for 30 seconds. You'll feel the burn in the front of your thigh. Try not to twist or arch your back. Repeat this stretch up to five times. Stretching your quads will make the muscles long and flexible and will prevent muscle injury.
Hamstring Strengthening
Your hamstrings are located in the back of your thigh but they are vital to knee strength because of the support they provide. Strengthen them with hamstring curls. Stand behind a chair and hold onto it for balance. Slowly lift one foot off the floor and bring it toward your buttocks but no higher than 90 degrees. Hold it for five seconds, then lower your leg slowly. You should feel a burn in the back of your thigh. Repeat this five times on each side. You can alternate legs if you wish.
Hamstring Stretching
Stretch your hamstring muscles by sitting on the floor with your legs straight out in front of you. Sit up tall, and don't point or flex your toes. Put your hands flat on the floor and slide them toward your feet. Don't arch your back, keep it straight. Hold this stretch for 30 seconds. You'll feel the burn in the back of your thighs and knees. Repeat up to five times.
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