Physical therapy exercises can help manage the knees by strengthening the muscles in the knee area, placing less stress on your knee joints and helping them to better absorb shock. They can also stretch and lengthen the muscles that support the knees, reducing pain and soreness and helping to prevent injury.
Knee Stretch
Lie on your back in front of a door frame or the outer corner of a wall. Lift your right leg up and place your heel against the wall or door frame. Do not lock your right knee -- always keep it bent slightly. Carefully straighten your right leg until you feel a stretch in the back of your thigh. Hold the exercise for approximately 30 seconds and then slowly return to the starting position. Switch to the left leg and repeat.
Leg Lift
Lie down with your left knee bent and your right leg resting comfortably on the floor. Place small pillows or rolled up towels beneath your straight leg and the small of your back if you feel any discomfort. Contract the muscles in your abdomen and push your lower back into the towel or floor. Lift your straight right leg up until it is about one foot from the floor. Hold for up to five seconds and then slowly lower your leg back to the ground. Repeat on the left leg.
Squat
Stand up straight with your feet slightly wider than your shoulders. Grasp the back of a chair for extra stability. Bend your knees and carefully lower yourself toward the floor. Stop descending when your knees form a 90-degree angle. Never allow your knees to go over your toes. Push your weight into the balls of your feet and slowly return to a standing position. Repeat for as many repetitions as desired.
Step Ups
Stand in front of a 6-inch tall platform or stair step. Carefully step your right foot onto the stair, letting your left foot dangle in the air. Be careful not to lock your right knee. Hold for up to five seconds and then slowly return to the floor. Repeat as many repetitions as desired and then switch to your left foot. You can also stand with the side of your body facing the stair and step up sideways.
