Knee strengthening exercises can be used to help relieve and sometimes even prevent various causes of knee pain. Whenever there is weakness in the leg muscles, it means the knee joint is less well supported.
Bend one leg at the knee. Hold the other keg straight and lift the foot just off the bed. Hold for some time on a count of 5, then lower it. Repeat this at least 5 times with each leg. Do in in the morning or at night while lying in bed.
Face the wall, flex your right foot and position your heel right where the floor meets the vertical surface. Elevate your toes while your heel remains on the floor. Keeping your heel on the ground and your leg straight, lean towards your front leg, holding the stretch at its deepest point. Lean for about 5 minutes before releasing, working to deepen the stretch. Repeat the stretch with the left leg. Try doing this by repeating 10 to 15 on each leg.
Lay on your back on the floor. Bend your knees keeping the feet on the floor. The heels should be close to the butt. Pushing off with the heels, lift the hips towards the ceiling and hold for about 5–10 seconds. Release and repeat 10–20 times. This will strengthen the hamstring muscles which supports your knees.
Sit on the edge of a table or a bed. Cross your ankles over. Push your front leg backwards and back leg forwards against each other, until the thigh muscles become tense. Hold for 10 seconds and relax. Switch legs and repeat. Do 4 sets with each leg.
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