When the cartilage in your knee begins to deteriorate, it's time to call on your leg muscles to take up the slack. The leg muscles that support your knee help to absorb the shock and stress you place on the joint. They'll need to be especially strong, however, so get ready to beef them up with exercises. Avoid squats and lunges, however, which may be painful if you have already lost a lot of cartilage.
Quads
Your quads are in the front of your thigh. These four muscles attach to your knee cap and let you straighten your leg. They are so key to your knee's function that they're the first ones you should strengthen. If your knee is already hurting from a lack of cartilage, go easy on the joint and start by just squeezing your thigh muscles for 20 seconds at a time. You can do that while lying down or sitting. That's called isometrics. Otherwise, go for leg lifts. Lie on your back with one leg bent and the other straight, then lift your straightened leg in the air for a few seconds and lower it to the ground again. Again, do two sets of 10 reps for each leg.
Hamstrings
Another key set of muscles that supports your knee is the hamstrings. These are in the back of your thigh and have the opposite effect of the quads. The hamstrings let you bend your knee, so you'll need them to be strong. No matter what your cartilage state, you can strengthen the hamstrings with curls. Stand behind a chair and lift up one heel toward your rear end for a few seconds. Lower it back to the ground and do another nine reps. Then switch legs and pump the other heel 10 times. Again, go for two sets of 10 repetitions per leg. Another hamstring strengthener is the step up. Just stand behind a platform and step up onto the surface with one leg, letting your other leg dangle, then step back down. Do two sets of 10 reps for each leg.
Glutes
The glutes are the three gluteal muscles in your rear end. Think of them as the alpha and omega for your knee in that they provide power each time you take a step and then act as shock absorbers each time you place weight on your knee. Normally you'd strengthen the glutes with lunges and squats. With deteriorating cartilage, you'll be better off with lower impact exercises. Try using a resistance band around one ankle and pulling your heel backward as far as you can. Do two sets of 10 reps for each leg. Another low-impact glute strengthener lets you sit down. Try to squeeze a medium-sized ball between your knees as hard as you can. Do two sets of 10 reps for this exercise, too.
Calf Muscles
The calf muscles are at the bottom of your leg, but they have a top responsibility when it comes to your knee. One of the muscles, the gastrocnemius, attaches above the knee and helps you bend the joint. The other muscle, soleus, provides stability as you stand. Strengthening your calves is easiest when you raise them. Stand behind a chair and go up on your tip toes for a few seconds, then lower to the ground. Another way to do a calf raise is to hang your feet off the edge of a platform and raise up onto your tip toes, then lower back down. Whichever way you choose to raise up onto your toes, just make sure you do two sets of 10 repetitions.
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