Your knees are one of the most important joints in the body. Unlike most other joints, the knee has its own inbuilt protection in the form of a knee cap or a patella. Protecting your knees are exceptionally important. While people think that exercise can harm the knee, it is actually the converse that is true. Exercise helps your knee gain strength, and assists it by supporting it through infusing flexibility. Here are some simple tips and exercises to follow for your knee’s good health and wellbeing.
– The most important thing to keep in mind while exercising, not necessarily only your knee, but every kind of exercise, is to make sure that you warm up right. Warming up is very important because it wakes up your muscles to the changes that exercise will bring them.
– To exercise your knee comfortably, the first thing you should do is to indulge in some leg raises. You may lie on the floor on your back and bend one knee. Keep the foot flat on the floor and the other leg straight, and then, slowly raise the straight leg as high as you can. Do about 15 counts on each set, and go up to three sets.
– Another useful exercise is prone leg raises, where you lie on the floor on your stomach. Tighten your bottom and leg muscles in one leg, and then raise that leg. Do a set of 15, and go up to three sets. Prone Leg Raises can also be useful in strengthening your lower back.
– An alternative to leg raises are in the form of quadriceps exercises. Quadriceps are the muscles above the knee. Lie down on the floor onto your back and tighten and release your quadriceps muscles on each leg, holding the tightened position for 5 seconds each. You can do 10 repetitions on each leg.
– Walking is one of the best form of knee exercises, provided you wear the right kind of shoes. However, a variation of walking in the form of seated marches can help work the knees out comfortably. Sit down on a chair and do a march on the ground, like you would were you standing. Do 10 repetitions on each leg.
– If you already do have a good knee but just want to strengthen it, hamstring curls are helpful exercises. Lie down on your stomach on the floor and bend your knees, so that you bring your heel close to your bottom. Repeat this 10 times on each leg. When you get better, try doing the standing variation where you bend your knees and touch your bottom while standing.

References:
http://healthmeup.com/photogallery-diet-fitness/exercises-for-bad-knees/15051247/7
http://www.healthline.com/health/osteoarthritis/easy-excercises-knee#Overview1
http://www.webmd.com/pain-management/knee-pain/ss/slideshow-knee-exercises
http://www.knee-pain-explained.com/knee-strengthening-exercises.html

Picture Courtesy: westonmedicalhealth.com