Pressure on the knee can be caused by weak or tight muscles in the surrounding musculature of the leg. Tight hamstrings and quadriceps, the muscles at the back and front of the leg respectively, can cause the patella, or knee cap, to misalign in its groove, which can cause tendon pain. Doing exercises to stretch and strengthen the leg can relieve the pain caused by this issue.
Chair Leg Lift
Sit in a chair with your back firmly against the chair's support. Make sure your feet sit firmly on the ground. Slowly straighten the left leg so that the toes are pointing up towards the ceiling. Do not lock the knee as this may cause pain. Lower the leg back to the ground then lift the leg again without bending the knee at all. The knee should come up towards the ceiling. Slowly lower the leg back to the ground. Repeat this 12 times each leg for two to three sets.
Knee Dips
Stand with the back straight and the legs placed together so the knees are touching. The knees should be slightly bent. Slowly lift your left leg up toward the chest, balancing on the right leg. Lower your body down by bending the right knee in an even manner. Go down a few inches and return to the starting position without locking the knees. Do not let the knee or toes turn inward during the exercise as this will cause pressure to be applied to the knee. Do 10 dips then switch legs. Repeat for two to three sets.
Hamstring Curls
Lay on the floor so that your back is toward the ceiling. Keep your legs straight behind you with the toes propping up the foot. Place the left foot over the right ankle and begin bringing your right leg up toward the buttocks using the left leg as resistance against the stretch. You will feel the muscles in the back of your right leg above the knee engage. Hold the pressure for a count of 10, then lower the foot back toward the ground. Do 10 repetitions for each leg. As you get stronger and the pain in the knee is alleviated, add ankle weights or do the curls on a leg weight machine.
Tags: back ground, back toward, muscles back, three sets, towards ceiling