If you have a knee injury, your doctor may have told you to exercise regularly. Strengthening the muscles in your leg can help with your knee strength, flexibility and stability. Knee exercises are simple, so you can do them anywhere -- including at your office desk. Be sure to go slowly and carefully, avoid pushing and be aware of pain. If your knees hurt when you do these exercises, talk to your doctor before continuing.
Bent-Leg Raises
Sitting in a chair, straighten one leg. Hold it for as long as you can, up to one minute. Bend your knee, but keep the foot at about a 45-degree angle. Hold it for 30 seconds without letting it touch the floor. Repeat with the other leg.
The Walking Site recommends that you work up to four repetitions on each side. Add ankle weights as your strength increases.
Calf Raises
Stand on a book, box or other object to raise you a few inches off the ground. Place the ball of one foot on the edge, letting your heel and arch hang off the edge. Place your hand on a chair or wall for support, and keep your back and leg straight. Place your other foot next to or behind the first. Rise up as high as possible on your toes. Hold for one second, and then lower yourself slowly. Repeat 8 to 12 times before switching feet.
Every day, do one to three sets of calf raises with each foot. According to The Walking Site, this builds calf strength and ankle stability, which are important for proper knee alignment.
Knee Stabilization
Stand next to a chair and hold on to it for balance. Slightly lift one leg, shifting your balance to the other foot. Tighten the thigh muscles in your raised leg, and slowly move it until it is in front of the other leg. Hold for three to five seconds, and then slowly return it to its original position. Repeat three times, moving your leg backwards and to each side.
Every day, do two sets of knee stabilization exercises on each leg. The American Academy of Orthopedic Surgeons warns that you should focus on the supporting leg without locking your knee or leaning to either side.
Hamstring Curls
Stand with both hands on the back of a chair for support, and lift one foot behind you. Keeping your knees together, try to lift your foot to the level of your knee. Hold for three to five seconds, and then slowly lower the foot. Repeat, and then switch sides.
Every day, do one to three sets of hamstring curls. According to the AAOS, you should not raise your foot past a 90-degree angle.
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