The following exercises are great possibilities to treat and cure your knee and will help you to move them and walk without pain.
If you want to see results it is recommended that you make 10 repetitions. They should be done in 2 hours.
Number 1: Extensions
Take a chair and sit on it. Put your feet flat on the ground. Lift the foot of the painful knee and with a slow-motion, straighten your leg. You will feel the stretch in your thighs. Hold this position for two seconds and return. You should repeat the stretch 10 times.
Number 2: Extension in sitting position
In a sitting position put the heel or on another object, that has almost identical height. The knee should be bent and the toes pointed. Relax the knee and then slowly straighten your leg. Hold this position for 2 seconds then release. Repeat 10 times.
The next step is reaching forward with your hands. Put them on your knee and slowly push down. Try and straighten your knees as much as you can and feel the stretch. Again – hold this position for 2 seconds, slowly release and repeat x 10.
Number 3: Extension in a standing position
Stand and put the hell of the problematic knee on the floor. Reach with your hands and place them around your knee. Push down; hold this position for 2 seconds and return. Repeat x 10.
Tip: If you feel pain on the inner side of the knee, then you should turn your foot outward and if the pain is in the outside then rotate the foot inward.
Number 4: Flexion in sitting position
Stand up straight and bend the knee with your hands near your ankle and pull the legs toward your chest. Pull the hell towards your butt and hold this position for 2 seconds. Repeat x 10.
Number 5: Flexion in the standing position
Stand up straight. Take the heel from the knee that hurts and put it on a sturdy surface. You can use a chair. Hold on for balance. Lean and press your butt towards the heel. Fell the stretch in the knees; hold this position for two seconds and repeat x 10.
Tip: if this is a challenge for you, you can place a rolled towel to lower the discomfort. This should help.
Number 6: Flexion in kneeling position
Start in kneeling position and place something soft for support. With your hand pointing forward, lean back on yours, until you feel the stretch, hold this position for two seconds. Repeat six to eight times.
Another option is to raise your hands. Then sit on the heels. Once again hold this position for 2 seconds, slowly return and repeat x 10.
Number 7: Strengthening in the standing position
Stand up tall. Your feet you should be shoulder-width apart; you should also have a chair or other sturdy surface behind you and a door in front of you. The reason why there is a door in front of you is that you will need to hold on the doorknobs. Sit back and feel the stretch, repeat two times daily, 5-10 times.
The trick in this position is to point your knees forward, lower your hips just like you would sit on the chair, but you will not.
Number 8: Strengthening in the standing position with one knee bent
Stand up on one leg. You need to stand on the knee that hurts and bend the leg. Then bend the leg that hurts and lower the other leg, extending underneath the level of your step. You will feel stretch in the muscles. The process should last three to five seconds. You need to remember that the knee should be pointed forward. Hold this position for 2 seconds. Repeat this stretch ten to fifteen times, two times in one day.