You may experience knee pain from a variety of sources. One of the best ways of reducing your pain and risk of further injury is to support the knee joint through exercises and strengthening. Stretching is also important since flexible muscles are not as easily injured as tight muscles and will not pull the knee out of alignment. Balance is also important when strengthening the muscles that support the knee. If one group of muscles is much stronger than the opposing muscle group it can also cause damage and pain.
Stretching
Stretches should be done after at least five to 10 minutes of warm up. They are best done after your cardiovascular workout for the day is completed. Do not bounce but stretch in a slow and controlled fashion to reduce injury. Stretching can be done every day.
Calf Muscle Stretches
According to the Big Knee Pain, stand with flat feet and both feet facing forward. Step back with the left foot and slightly forward with the right foot. Lean forward over the hips while keeping the feet straight. Bend the knee in front, heel flat to the floor, and hold for 30 to 60 seconds before alternating feet. The lower calf muscle can be stretched while seated on the floor, both legs out in front and knees straight. Wrap a towel around the ball of one foot and gently pull the foot toward the head. This stretches the lower calf and Achilles tendon.
Quadriceps Stretch
The quadriceps muscle is the primary muscle group that controls the knee joint. According to Debbie Pitchford, a physical therapist in Michigan City, Indiana, the standing quadriceps stretch works the muscles in the front of the leg and increases flexibility. While standing, grab a stationary object for balance with one hand. With your other hand grasp the same side leg around the ankle and lift up toward your buttocks. Keep your back straight and do not allow the bent leg to drift in front of or behind the standing leg.
Hamstring Stretch
According to the Big Knee Pain, start in the standing position, with one leg on the ground and the other on a chair and your leg straight. Bend forward at the hip without trying to touch the toes because that stretches the back muscles and not the hamstring muscles. The goal is to feel the stretch behind the upper leg that is supported on the chair. Switch legs and repeat.
Strengthening
Strengthening exercises will improve the joint's strength and stability. According to the Big Knee Pain these types of exercises must be built up gradually to prevent chronic injury. Do strengthening exercises every other day to allow the muscles time to repair and strengthen.
Quadriceps Strengthening
According to the Big Knee Pain quadriceps contractions can be done in a chair, seated toward the front. Extend the legs so they are as straight as possible and the heels are resting on the floor. Tighten the front of the thighs and hold for a count of 10. Relax for a count of three and repeat 10 times. Do this several times throughout the day and build to two or three sets of 10 repetitions each that you can perform every other day.
Hamstring Strengthening
According to Ask the Trainer, a hamstring strengthening exercise that can be done at home without weight equipment starts with an exercise ball. Lie on the floor with your hands by your sides. Put the exercise ball under your heels with your legs extended and your butt on the floor. Pull the ball toward your body and raise your hips toward the ceiling in one motion. Do not arch your back. Lower yourself back to the floor while moving the ball out to the original position. Repeat 10 times, rest for a minute or two and then do another 10 repetitions.
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