Performing these exercises regularly can reduce pain, improve mobility and strengthen the muscles that protect the knee. All exercises are carefully selected and you can do them at home at your own pace, without special equipment.
Leg extension: Sit on a chair, straighten up and extend one leg at the knee. Hold for a count of six, then slowly lower your leg. Repeat 10 times with each leg.
Next exercise: Lie on your back with a rolled towel under your ankle. Bend the other leg at the knee. Use the muscles of the extended leg to press the back of the knee firmly toward the bed or floor. Hold for six seconds and repeat 10 times with each leg.
Stairs: Step onto the step with your right foot. Lift your left leg, then step down first with your right leg, then with your left leg. Hold on to the fence if necessary. Repeat with each leg 10 times. Rest for one minute, then repeat this two more times. As you improve, use a higher step.
Sit — stand up: Sit on a chair without using your hands for support. Stand up, then sit back down. Make sure each movement is slow and controlled. Repeat 10 times. Rest for one minute, then do two more sets of 10 reps.
Quadriceps exercise: Sit on the floor or bed with your legs extended. Place a rolled towel or ball under one knee. Press the towel as if straightening the knee. Pull your toes and foot toward you so that you feel your calf muscles stretch and your heel lift off the floor. Hold for six seconds, then relax for six seconds. Do this 10 times and then repeat the exercise with the other leg.
Cross-legged: Sit on the edge of a table, chair or bed and cross your ankles. Push the front leg back and the back leg forward, side by side, until your thigh muscles tighten. Hold for six seconds, then relax. Repeat the exercise 10 times. Work alternately with one leg and then the other.
