Knee Strain Exercises

Strained knee ligaments and tendons are unfortunate byproducts of any number of things. From sports injuries to daily household chores, they are painful and, if not treated properly, potentially dangerous to long-term health of the knee. Fortunately, there are a number of exercises meant to aid in knee strains, most of which involve strengthening the knee, thereby making it less susceptible to injury in the future. This is achieved primarily through strengthening the muscles in the hamstrings and quadriceps, as those muscles help reinforce and stabilize the knee.

Stretches

• A number of stretches can go along way in alleviating the pain of knee strains, while helping stabilize/strengthen the knee at the same time.

  The calf muscle stretch requires people to step back with their left foot, forward with their right, then lean forward with the hips. Keeping heels flat and feet forward, bend the knees for an alternative stretch, and hold for 30 to 60 seconds.

  To conduct the quad muscle stretch, bring the heel to the hip with the hand, keeping the knees together and making sure not to arch the back or let legs go to the side. Hold this exercise for 30 seconds, and repeat on the other side.

  The hamstring stretch is achieved in a standing position, keeping one leg on the ground, the other foot on a chair with the leg straight. From there, bend forward at the hip, making sure not to attempt to touch your toes. Rather, this exercise is intended to isolate your hamstring muscles in the leg being supported by the chair.

Hamstring Exercises

• Hamstring strengthening contractions are achieved by sitting in a chair with the heels on the floor. From there, pull back on the heels, but don't move them. This will provide a feeling of tension in the hamstrings, which is the hold. Hold for 10 seconds, then relax for three seconds. Repeat this 10 times.

  Hamstring strengthening curls are achieved by lying on one's stomach, and placing the left foot on the back of the right heel. From there, pull your right heel toward your rear end, resisting with the left leg, as this contracts the hamstrings. Hold this for 10 seconds, keeping your left foot and right heel pressed against one another, then relax for three seconds. Repeat this 10 times.

Quad Exercises

• Quad strengthening knee dips are achieved by standing with knees flexed a bit and toes and kneecaps pointed straight ahead. From there, lift one leg up and balance on the other. Then, slowly lower yourself up and down a few inches, keeping the knee of the balancing leg flexed. Stand up straight, making sure the body does not rock from side to side. Do 10 dips, then switch sides and repeat.

  Quad strengthening partial squats are achieved by standing straight, with the back upright and knees pointed straight ahead and in line with the feet and hips. From there, slowly lower oneself, making sure not to bend the knees past a 90-degree angle.