Prevention Exercises for Knee Pain

Most athletes, regardless of age, should spend the time protecting his or her most valuable assets, the knees. Nothing will take a player out of the game quicker than sore knees. Key elements of healthy knees are strength and flexibility. Before knee pain attacks you, try following this simple regiment of exercises and stretches. Do all these exercises slowly and gently. Overworking your knees will only cause injury. "No Pain No Gain" does not apply. When stretching, stop before you reach the point of pain. If at anytime, doing any of these stretches cause you pain then stop immediately. You should also seek medical consultation before starting or changing your normal exercise routine.

Calf Stretch

Place both hands on wall with arms extended. Lean against wall with one leg bent forward and the other leg extended back with knee straight and foot positioned directly forward.

Push rear heal to floor and move hips slightly forward. Hold stretch. Repeat with opposite leg. Hold for 8-12 seconds and switch legs. You want to do this stretch at least five times with each leg.

Quadriceps Stretch

 The quadriceps is the muscle in the front of the thigh, important for lifting your knees and increasing your speed. It is the "quads" that often go at the end of marathons, causing runners to come shuffling across the finish line because they have a hard time lifting their feet off the ground. To do this exercise while standing, simply grab hold of a stationary object for balance with one hand and use the opposite hand to grasp the leg around the ankle, lifting it toward your buttocks.

An even more effective way to do this exercise, however, is lying on a bench, using a towel wrapped around the ankle to pull your foot toward your buttocks. You should position yourself on the edge of the bench with the foot of your dangling leg forward, knee bent, leg relaxed. As with the other stretching exercises, hold each stretch for 10 seconds and repeat as many as 10 times for each leg.

Hamstring stretch

Most runners do this exercise by putting their foot on a waist-high stationary object (or a hurdle if at the track) and slowly leaning forward, reaching down the shin until they feel a stretch in the hamstring. The hamstring is the muscle that runs from just below the knee up into the buttocks. It’s the muscle that lifts the lower leg and bends the knee after the quads have lifted your knees. Sprinters pull this muscle more than distance runners, but as I discovered, even straining your hamstring can limit your ability to run fast.
The best way to do this exercise, however, is not with your foot on a stool, but rather while lying on your back.  Lie on your back, keeping the back flat and your eyes focused upward. Grasp the back of one thigh with both your hands and (leg bent) pull that thigh into a 90-degree position vs. the floor. Then slowly straighten your knee. After you’ve gotten used to doing this exercise, you can achieve a better stretch by pulling your thigh closer to your chest—but don’t overdo it! Proper hamstring flexibility reduces pressure on the knee cap. Hold for 20-30 seconds and then relax. Repeat the stretch five times.

Quadriceps Strengthening - Using a 5- to 10-pound weight, attached to your ankle, sit on a table or high bench and slowly straighten the weighted leg. Repeat the left 8 - 10 times and then switch legs. Do three sets of 8-10 for each leg.

Hamstring Strengthening - Now, lie stomach down on a table or bench with your knees near the end. Bend your knee, raising the weighted ankle to about a 45 degree angle. Repeat 8-10 times then switch legs. Do three sets of 8-10 for each leg.

Hip Abductor Strengthening - Using the same light weight on your left leg, lie down on your right side on a raised surface like a table or bench. Bend your right knee and let your left foot hang over the edge of the surface. Keeping the weighted leg in a straight line with your hip and shoulder, raise your left leg about a foot above the surface. Repeat this 8 to 10 times, relax and switch legs. Do three sets of these. Another exercise is to lie on your right side, with the weight on your right ankle. Move your left knee forward and let your foot rest on the surface. Try and raise your right foot, keeping your leg straight, a few inches off the surface. Do three sets of 8-10 reps and then switch legs.

Lunge - Hold a dumbbell in each hand and stand with one foot about two feet forward. Move forward, like the calf stretch, bending your front knee and then return to the standing position. Switch feet and repeat. Don't bend your knee more than 90 degrees. Do about ten repetitions of these, switching feet between repetitions