Knee injuries can occur for different reasons. If you slip and fall, engage in excessive exercise, do not wear proper workout shoes or hurt yourself during a sporting event, you can end up with severe knee pain. The American Academy of Orthopaedic Surgeons says exercise and stretching are effective ways to alleviate knee pain. Consult your physician before beginning any rehabilitative exercise regimen.
Water Exercises
Water exercises can be some of the most effective at healing a knee injury. Water's buoyancy helps support your weight, reducing the strain on muscles and joints. Water also provides natural resistance to strengthen your knees. Use common land exercises such as walking or jogging in the shallow end of the pool. Many gyms that have pools offer water aerobics classes to improve strength and lung capacity.
Knee Bends
Knee-bend exercises aid in strengthening an injured knee. Sit on a bench and plant your feet on the floor. Squeeze your thighs, raise one foot up and straighten your knee. Hold for 10 seconds, then return to the starting position. Repeat with your other leg and do eight repetitions per leg.
Leg Raises
Leg raises increase both leg and knee strength. Lie on your back and keep one leg bent, the other straight. In a controlled motion, lift your straight leg up, then back down. If both knees are injured, repeat the exercise on the other leg as well. You can add weights if your strength level is sufficient, but consult your doctor before doing so.
Quadricep Stretch
Your quadriceps muscles help stabilize your knees. Stand beside a wall and place your right hand on it to stay balanced. Take your left hand and hold the ball of your left foot. Lift your foot up to your buttocks. Hold this stretch for 15 seconds, release your foot and repeat the procedure on your right leg. Do this stretch four times per leg.
