15. Quad leg lifts, hamstring flossing, and wall squats
Your knees have the difficult job of supporting much of your weight. Strong quadriceps help to strengthen your knees. Try not to exercise the same muscle groups two days in a row. Female athletes are evidently up to eight times more likely to sustain knee injuries than male athletes, possibly due to the way they react to fatigue. If your knees are not at their best, do a few strengthening exercises that put little pressure on the knees.
Quad leg lifts: Lie on your back on the floor. Bend one knee to a 90-degree angle. Keep the other leg straight and lift it slowly until it is parallel with the bent knee and hold for 30 seconds. Return it slowly to the floor. Perform this ten times and then repeat with the opposite leg, working up to 10 repetitions.
Hamstring flossing: The hamstring muscles can cause a knee pain in the rear portion of the knee. Get hold of a tennis ball and sit on a box of about mid-thigh-high height. Place the ball under a leg, firmly on the hamstring muscle. Apply pressure to the muscle as you extend and bend the leg. Allow the ball to go up and down the leg as you continue extending and bending. Spend a minute on each leg.
Wall squats: Stand with your back against a wall and your feet shoulder-width apart. Keep your feet flat on the floor and slowly bend your knees, keeping your back and pelvis flat against the wall. Hold for 10 seconds. Don’t bend too deeply and change your position if you feel any knee discomfort. Repeat and try to hold the squat for a little longer each time.