Sports and other activities can cause knee pain. It is advisable to get this pain checked by a doctor or physical therapist. Exercising the muscles surrounding the knee joints makes knees stronger and less susceptible to injury.
Exercises to Strengthen Knees
1. Chair knee extension: Sit in a chair and rest your foot on another chair. Straighten your knee within the limits of your pain. When you straighten the knee, hold it straight for a count of 3 and then slowly lower your leg. Repeat this exercise five times for each leg.
2. Knee flexion: Sit in a chair and keep a long towel under your foot. Pull on the towel with both hands to bend the knee, raising your foot 4 – 5 inches off the floor. Hold for 5 – 10 seconds, then release. Repeat five times for each leg.
3. Bent-leg raise: Sitting in a chair, straighten one leg. Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds and return to starting position. Repeat four times for each leg.
4. Straight leg raise: Lie flat on the floor and bend one leg at the knee. Hold the other leg straight and slightly raise it. Hold for a count of five and then lower your leg. Repeat this exercise five times for each leg.