The knee is a weight bearing hinge joint that connects your femur with the tibia. The knee joint contains four ligament groups that stabilize the leg, and your quadricep, hamstring, and calf muscles that enable flexion and extension of the knee. Strengthening and stretching the muscles surrounding the knee joint is essential in reducing the amount of stress placed on the knee joint. These exercises also maintain flexibility and range of motion in your knee joint, and reduces your injury potential. Always consult your physician before starting a fitness program, and begin each exercise slowly.
Quadriceps Stretch
This stretch engages your quadricep muscles, increasing flexibility and range of motion in your knee joint, and reducing the amount of stress placed on it. Stand upright directly behind a chair, and hold onto the back of the chair for support. Lift your right foot off the floor and bring your heel toward your buttocks. Grab your right ankle with your right hand and bring your heel closer to your buttocks. Hold this position for 30 seconds and relax. Repeat this exercise on your opposite leg, and perform one set of 10 repetitions, once daily.
Hamstring Stretch
Your hamstring muscles are located in the back of your thigh, and enable extension of the hip and knee flexion. Stretching your hamstring muscles stabilizes your pelvis, reduces the amount of stress placed on your knee joint and lower back, and reduces your injury potential. Begin by sitting upright on a flat surface with both legs extended forward. Bend your right leg and bring your right foot towards your opposite leg. Bend at your hip joint, and slowly lean as far as possible forward, remembering to keep your back straight. Hold this stretch for 10 seconds and return to the starting position. Repeat this exercise on your opposite leg, and perform one set of 10 repetitions, once daily.
Calf Stretch
This exercise targets your calf muscles, and reduces the amount of stress placed on your knee joint and Achilles tendon. It also stabilizes the knee joint and reduces your risk of injury. Begin by standing upright in front of a wall with your feet shoulder width apart. Take a step back with your right leg and bend your left knee as far as possible. Ensuring that your right leg remains straight and your left knee is bent, slowly lean into the wall. As your perform this exercise, be sure that the heels of your feet remain in contact with the floor. Hold this position for five seconds and relax. Repeat this exercise on the opposite leg and perform one set of 10 repetitions, twice daily.
Straight Leg Raise
This exercise promotes flexibility in your calf and quadricep muscles, and promotes stability in your knee joint. Begin by lying backwards on a flat surface with both legs extended forward. Contract your quadricep muscles, and slowly lift your right leg 12 in. away from the floor. Hold this position for five seconds, and slowly return your leg to the starting position via a controlled movement. Repeat this exercise on the opposite leg and perform one set of 10 repetitions, twice daily.
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