TOP FIVE PREVENTIVE AND REHABILITATIVE EXCERCISES FOR THE KNEE

1. Backward walking, running, or stair climbing-It's best to do these exercises slowly so that you can emphasize full extension of the knee and the quadriceps muscles. Completing 5 to 10 minutes of any of these activities, from 2 to 4 times a week, should do the trick.
2. Straight-leg raise-traight-leg raises in all directions (to the front, back, outside, and inside) strengthen the hip muscles that stabilize the leg during movement. Try these exercises lying down or standing up; you can also do them with ankle cuff weights, with a multi-hip machine, or in the pool. Add this exercise to your leg workout program, and after you can do 2 to 3 sets of 8 reps with each leg, add weight.

1. Lateral step-down - Stand with one leg sideways on a step about 6 inches high. Slowly bend your knee and lower yourself until the heel of your other foot touches the ground. Straighten your knee to returnto the beginning position. The keys to this exercise are keeping all of your body weight on the leg that's on the step and keeping your body upright. Add this step-down to your leg workout program and add weight after you can do 2 to 3 sets of 8 reps with each leg.

1. Wall sit - Remember this punishment for the kids who acted up in gymclass? With your back against a wall and your legs shoulder-width apart, walk your legs out from the wall far enough so that when you go into a sitting position, your thighs are parallel to the ground. Bend your knees to a sitting position of not more than 90 degrees, or to the point just before any knee pain occurs. Keeping your arms at your sides (and not on your thighs), hold this position for 10seconds. Slide up the wall to return to the starting position. Try 10 reps for a great quad burn.
2. Leg press and squat - When rehabilitating, keep leg presses and squats in the range of 0 to 30 degrees. If you can achieve a greater pain-free range of motion, do so to fully strengthen the muscles. The next section covers squats in detail.