Your knees are one of the largest joints in your body, and as you walk, run or stand, you're always putting stress on them. According to experts with Health Services at Columbia University, nearly 30 percent of runners, as well as cyclists and other athletes, will experience knee pain at some point. Weak muscles are a leading cause of knee pain and injury, so strengthening the hamstrings and quadriceps muscles that support your knee joints can help prevent knee problems in the future.
Leg Lifts
Step 1
Lie on your back with your arms at your sides and your legs extended.
Step 2
Squeeze your quadriceps muscle running along the upper front portion of your leg as you lift your leg 4 to 6 inches off the floor.
Step 3
Hold the lift for five to 10 seconds. Repeat. As your quadriceps get stronger, increase the duration of each lift by five or 10 seconds.
Lying Hamstring Curls
Step 1
Lie face-down on the floor with your head resting on your arms and your legs extended behind you.
Step 2
Squeeze your hamstrings as you bend your leg, bringing your ankle toward your buttocks. Hold for a moment before slowly lowering the leg back toward the floor.
Step 3
Add resistance by anchoring an exercise band with a door-frame attachment and ankle cuff about 2 feet above the ground in a doorway. Attach the cuff to your ankle and perform steps 1 and 2 to strengthen the hamstring.
Leg Extensions
Step 1
Sit on a chair or weight bench with your feet flat on the floor in front of you.
Step 2
Lift one leg off the floor, straightening your knee so your leg is fully extended and parallel with the floor. Hold for five to 10 seconds and return your foot to the ground slowly.
Step 3
Wear an ankle weight during the exercise to provide resistance, or perform the exercise on a leg extension machine at your gym.
Tips and Warnings
- Stretch your hamstrings and quadriceps before and after exercise.
- Muscle imbalances can lead to pain and injury, so always work the hamstrings and quadriceps together. Talk to your doctor before beginning any new exercise program.
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