The knee joint is the most susceptible to injury of any in the body. When you simply walk up the stairs, you put pressure across your knee joints that approximates
four times your body weight, so it isn't surprising that nearly 50 million Americans have knee problems, either from athletic injuries or simple everyday wear and tear. For those who already have knee problems, exercising the area surrounding the joint will help make it stronger and less susceptible to injury.
Exercise is essential for two reasons: it keeps your joints from becoming stiffer, and it strengthens the muscles surrounding the joints. For the knee, these muscles would include the quadricep (thigh), hamstring, abductor (outside thigh) and adductor (inside thigh). Strong muscles provide needed support, making movement easier and reducing pain. Here are some exercises you can do to both stretch and strength the knee area:
Stretches:
Chair knee extension: Sitting in a chair, rest your foot on another chair across from you so that the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold the stretch for 5 to 10 seconds, and release. Repeat this stretch 5 times on each leg.
Heel slide knee extension: Lie on your back, with the left knee bent and the left foot flat on the floor. Slowly slide the left heel away from your body so that both legs are parallel. Hold the stretch for 5 to 10 seconds, and return to starting position. Repeat this stretch 5 times on each leg.
Knee flexion: Sitting in a chair, loop a long towel under your foot (which is resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 or 5 inches off the floor. Hold for 5 to 10 seconds, then release. Repeat this stretch 5 times on each leg.
Quadricep stretch: Sitting in a chair (or on the floor), straighten your leg and hold. If you are seated on the floor, make sure the leg is a few inches off of the ground. Release and repeat this stretch 5 times on each leg.
Hamstring stretch: Standing, put one foot in front of you, toes up. With your hands in the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 to 10 seconds, then release. Repeat this stretch 5 times on each leg.
Strength Training:
Wall slide: Leaning with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep your feet and legs parallel, and do not allow your knees to go out over the toes. Repeat 5 to 10 times.
Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 repetitions on each leg.
Straight-Leg Raises: Sitting in a chair, rest your foot on another chair across from you. Lift the foot a few inches off of the chair while keeping your leg straight. Hold for 5 to 10 seconds. Return to resting position. Repeat 5 to 10 times. (Also work on increasing the amount of time the leg is lifted, up to 2-3 minutes if possible.)
Abductor Raise: Lie on your side, propped on one elbow. The leg on the floor is bent. The other leg is straight. Slowly lift the top leg, hold it up for 5 to 10 seconds, then lower it. (Ankle weights will increase the intensity of this exercise). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
Hamstring Curl: Stand with the front of your thighs against a surface (a table or wall). Flex one knee up as far as you are comfortable. Hold for 5 to 10 seconds, then lower the foot slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity of this exercise). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
Step-Ups: Stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and then step down. Maintain a steady pace. If you are comfortable with your balance, you can pump your arms while doing this exercise. Start with 1 minute, slowly building your time. This is a great exercise for strengthening the knees- and it gets your heart pumping too!
Stationary Bike: Biking is a good way to increase strength and range of motion. Make sure your legs are positioned correctly. When you're at the bottom of the pedal stroke, the knee should bend 15 degrees. Start with 10 minutes and slowly increase your time.
Depending on your current level of activity and mobility, a good start is to do 3 stretching and 3 strengthening exercises, 3-4 times a week. You can also add bike exercise during those sessions to strengthen your knees and get your heart pumping. Stretching can be (and should be) done every day if possible to prevent stiffness and achy joints. These stretches can be done a few times a day if needed.
Always check with your doctor before beginning an exercise program. These exercises are designed to help, not hurt. If you experience pain at any time during the exercise, stop. Pain is your body’s way of telling you that something is wrong.
If you have increased soreness after doing these exercises, it may help to ice your knee or knees for 10 to 20 minutes. Place a bag of ice or frozen vegetables over the joint, with a towel between to protect the skin. It can also be helpful to elevate your leg on a chair if ice alone is inadequate.
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