Low-Impact Aerobic Exercises
There are plenty of aerobic exercises that will help you lose weight or stay in shape to take strain off the knee. These include walking, swimming, riding a bike (stationary or otherwise) or using an elliptical trainer. Many of these are also a good way to warm up by doing it for about five minutes before attempting to do any strength training to avoid injury.
It is important to stretch before doing any strengthening exercise and after warming up. You will want to focus on stretching the calf muscles, the hamstrings and the quadriceps. Hold the stretches for 30 to 60 seconds and do not bounce.
Because the quadriceps control the straightening of the knee, it is important to keep them strong to support the knee. Some exercises you can do for this include leg lifts (one leg at a time) and squats. Do these 10 times (hold the leg lift for three seconds). As you build strength you can add more sets of 10.
Hamstring Strengthening Curls
Hamstrings control the bending of the knee, so it is also important to keep the hamstrings strong to support the knee. One way is to do curls. While lying on your stomach, pull your foot toward your buttocks while your leg is being resisted by the other one. Hold this for 10 seconds before resting for three. This can also be done in sets of 10.
Balancing Knee Exercise
A balancing knee exercise also will help with stability in the knee. Balance on each leg for one minute. Do not lean to one side. You may want to hold onto a chair or a sturdy table to keep your balance. As your balance improves, you can use just one hand, then one finger, and finally don't hold onto anything.