The knee is comprised of the tibia (shin), the femur (thigh), and the patella (kneecap). These three bones are supported by many muscles, tendons, and ligaments. Inside the knee are two shock absorbers, each called a meniscus.
The knee is a major joint in the body that is responsible for walking, climbing stairs, and rising from a seated position. Pain in the knee can limit one or all of these activities. By keeping the knee joint mobile and strong, problems with knee pain may be avoided and your mobility can be maintained.
Exercises are your main tool in maintaining good strength and mobility in your knees. Some of these exercises may include:
Quadriceps setting: To perform this exercise, lie on your back with your knee straight. Tighten the muscle on the top of your thigh by pressing the back of your knee into the floor. Hold this position for 5 seconds, and then relax. Perform 10 repetitions.
Heel slide: While lying on your back, simply slide your heel up the floor so your knee bends. Allow the knee to bend as far as possible, hold for 2-3 seconds, and then return to the start position. Perform 10 repetitions.
Straight leg raise: While lying on your back, tighten the muscles on the top of your thigh. While keeping the knee straight, lift your leg up about 12 inches. Hold for 2-3 seconds and then lower slowly. Perform 10 repetitions.
Remember to check with your physician, physical therapist, or healthcare provider if you are unsure if these exercises are safe for you to perform, and stop any exercise that is causing increased pain in the knee.
