Having strong, flexible muscles
is the best way to keep knees healthy
and prevent further injury.
Strength
Strengthening the muscles that
support your knee will reduce stress on your
knee joint. Strong muscles in the front of
your thigh (quadriceps) and back of your
thigh (hamstrings) help your knee joint
absorb shock. The less strain on your knee,
the better the chances are for pain relief and
preventing further injury.
Flexibility
Stretching the muscles that
you strengthen is an important part of
preventing injury. Strengthening exercises
build muscle to help support your knee, but
can also tighten the muscles. Tight muscles
are more prone to injury. Gentle stretching
after strengthening exercise reduces muscle
soreness and will keep your muscles long
and flexible.
 Quadriceps muscles at front of thigh.
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 Hamstring muscles at back of thigh.
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Your doctor or physical
therapist will tell you which
exercises are right for you.
Start slowly. Building muscle strength
takes time. As you get stronger, gradually
increase the number of exercise repetitions
or add weight to an exercise.
Do not ignore pain. You should not
feel serious pain during an exercise. You
might feel discomfort because you are
challenging your muscles, but not pain.
If an exercise hurts, stop the exercise.
Do not overdo it. You should not feel
serious pain after exercise. It is typical
to feel stiff or a bit sore the day after
you exercise. If you feel so sore that it is
difficult to move, then you have overdone
your exercise. Rest is the best thing for
your sore muscles.
Ask questions. Talk to your doctor
or therapist if you have any pain or are
unsure of how many exercises to do, or
how often to do them.
Warm up with 5-10 minutes of low impact activity, like walking or cycling, before doing these exercises
Straight-Leg Lift
You should feel this
exercise mostly in the
front of your thigh.
Lie on your back with one leg bent and the other
straight. Tighten the thigh muscles in your straight
leg and slowly lift it until it is about a foot off the
floor. Hold it for 3 to 5 seconds. Slowly lower your
leg to the floor. Repeat and switch sides.
Do: Keep your upper body relaxed and tighten
your stomach muscles to keep your low back flat
against the floor.
Do not: Arch your back. Do not lift your leg too
high with a jerking motion.
Single-Leg Dip
You should feel this
exercise in the front
and back of your thigh,
hip, and buttocks.
Place two chairs on either side of you to help with
balance. Lift one leg slightly in front of you. Plant
your weight on the other leg. Slowly lower yourself
down a few inches, pushing your weight onto the
heel of your supporting leg. Hold for 3 to 5 seconds.
Slowly straighten up. Repeat and switch sides.
Do: Sit back as if there was a chair behind you.
Do not: Let the knee of your supporting leg move
forward over your toes.
Hamstring Curls
You should
feel this
exercise at
the back of
your thigh.
Hold on to the back of a chair for balance.
Plant your weight onto your supporting leg.
Lift the other foot and bring the heel up toward
your buttocks. Hold for 3 to 5 seconds. Slowly
lower your leg. Repeat and switch sides.
Do: Keep your knees close together.
Do not: Lock the knee of your supporting leg.
Do not bring your heel up past a 90 degree angle.
Knee Stabilzation Series
You will feel these
exercises on all sides
of your thigh, your
hip and buttocks.
Hold onto the back of a chair for balance. Slightly lift one
leg. Plant your weight on your supporting leg. Tighten
your thigh muscles in your lifted leg and slowly move it
in the direction shown. Hold for 3 to 5 seconds. Slowly
return to start and repeat. Turn your body 90 degrees
to begin the next exercise in the series.
Do: Focus on your supporting leg. It is working just
as hard as the moving leg.
Do not: Lock the knee of your supporting leg. Do
not arch your back or lean to either side during
these exercises.
Wall Squat
You should feel
this exercise
mostly in the
front of your
thighs.
Stand with your head, back, and hips against a wall.
Step your feet out about 2 feet from the wall, hipwidth
apart. Slowly slide down the wall until you
are almost in a sitting position. Hold for 5 to 10
seconds, then slowly slide up. Repeat.
Do: Keep your abdominal muscles tight. Hold the
position longer as you get stronger.
Do not: Slide your hips down lower than your
knees. Do not let your knees move forward over
your toes.
Step Ups
You should feel this
exercise in the front
and back of your
thigh, your hip, and
buttocks.
Use a 6-inch high stool
or platform. Step one
foot onto the platform.
Lift your other foot off
the floor, letting it hang loosely off the platform.
Try to hold for 3 to 5 seconds. Slowly lower your
hanging foot to the floor, then bring your stepping
foot down. Repeat and switch sides.
Do: Make sure when you step up that your whole
foot is on the platform.
Do not: Lock the knee that is stepping on the
platform.
Quadricep Stretch
You should feel this
stretch in the front
of your thigh.
Hold on to a wall or the back of a chair for
balance. Lift one foot and bring your heel up
toward your buttocks. Grasp your ankle with
your hand and pull your heel closer to your
body. Hold the stretch for 30 seconds.
Do: Keep your knees close together. Stop
bringing your heel closer when you feel the
stretch.
Do not: Arch or twist your back.
Hamstring Stretch
You should feel this
stretch at the back
of your thighs and
behind your knees.
Sit up tall with both legs extended straight
in front of you. Your feet are neutral — not
pointed or flexed. Place your palms on the floor
and slide your hands toward your ankles. Hold
for 30 seconds.
Do: Keep your chest open and back long. Reach
from your hips. Stop sliding your palms forward
when you feel the stretch.
Do not: Round your back or try to bring your
nose to your knees. Do not lock your knees.
Last reviewed and updated: February 2009
AAOS does not review or endorse accuracy or effectiveness of materials, treatments or physicians.
Copyright 2009 American Academy of Orthopaedic Surgeons
