The knee, because it is a joint that bears weight and contains soft tissues and nerves surrounding it, can become sore from a variety of diseases or conditions. If your knee becomes sore, or if you have it operated on, you will need to do knee exercises to build up strength. Do not begin knee exercises without consulting with your physician.
Stretching
Stretching aids the muscles and tendons around the knee joint to return to their normal form, helping to alleviate knee pain. To stretch, stand with your right side against a wall. Place your right hand on the wall and then cross your left leg at the back of your right leg. Place your weight on the left leg and support yourself against the wall by moving your left hip in the opposite direction of the wall. Hold this position for a count of five and repeat 10 times. Then repeat but switch to the opposite side by standing with your left half pointing toward the wall and placing your right leg behind the left.
Quadriceps Exercises
The quadriceps is a muscle group that supports the knee by directing the flattening of the knee and movement of the kneecap. Strengthening the quadriceps will assist with knee soreness.
An exercise for strengthening the quadriceps is through quadriceps contractions. Place yourself in a chair. Stretch your legs and keep your heels on the floor. Hold your knees as straight as you can. Contract your thigh muscles for 10 seconds. Relax for three seconds and repeat 10 times. Repeat this exercise several times during the day.
Another exercise for the quadriceps is quadriceps-strengthening leg lifts. While lying on your back, bend your left knee at a right angle and keep your foot on the ground. Keeping your right leg straight, gradually raise it to the level of the left knee. Hold the position for three seconds then do 10 reps. Repeat the exercise but switch sides.
Hamstring Exercises
Hamstrings are responsible for bending the knee and assist in pushing against an object. Like with quadriceps, strengthening hamstrings will aid with knee soreness.
An exercise for strengthening the hamstrings is through hamstring-strengthening contractions. While sitting in a chair, keep your heels on the ground. Keep your heels still, but pull back on the heels. Through this motion you will feel tightness in your hamstrings. Hold the position for 10 seconds. Take a three-second break and repeat the exercise 10 times.
Another way to strengthen the hamstrings is through hamstring-strengthening curls. While on your tummy, put your left foot on the back of your right heel. Gradually position your right heel toward your buttocks while resisting with your left leg, causing your hamstrings to contract. Hold the position for 10 seconds. Relax for three seconds and repeat 10 times.
Walking backwards also aids in strengthening the hamstrings. The backward motion allows for your weight to be spread uniformly. This effect puts less stress on the knees.
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