When you feel pain in your knee or knees then, it is normal to avoid physical exercises that strengthen them (for example high-intensity activities – running or intense aerobics.Therefore, you should do what is right for you and avoid exercises that cause you more pain.The most universal and useful exercise for painful knees is swimming. For a simple reason, because, the human body is six times lighter underwater. Many think that a knee injury is a contraindication to physical activity, primarily because of fear of new injuries as well as from pain. However, the truth is quite the opposite. The best injuries prevention is the strengthening of the muscles that support the knee and maintain muscle flexibility.
Muscle inflammation accompanied by mild pain is the expected occurrence at the beginning of each exercise program, but any sharp, stabbing or sudden pain in the muscles or in the knee is a sign that something is wrong and you need to stop with the exercises immediately and visit a doctor.
That is why warming up before any exercise is of great importance. Stretching is useful because it improves muscle performance, but it is best that you warm up first. For this purpose, you can use the Exercise bike for about 5 minutes (if you have it), fast walk on the treadmill for about 2 minutes or perform 15 to 20 push-ups in a standing position, with your hands resting against the wall. In this way, the workout will be more efficient and will reduce the risk of injury.

1. EXERCISE   If you have a knee problem, start with light exercises to strengthen the quadriceps (muscles at the front of the thigh). This exercise does not burden your knees, and you will perform it this way: Lie on your back, bend your leg at the knee and place your foot flat on the floor. Spread the other leg and lift it up to the height of the bent knee.

Repeat these movements 10-15 times.

2. EXERCISE Muscles run down the back of your leg, from your thigh to your knee, and this exercise is ideal for their strengthening. Lie on the stomach and slowly lift the heels as close as possible to the buttocks while holding in that position.  Repeat it 15-20 times.
You can also perform this exercise in a standing position while holding your hand on the back of the chair. If in time, the exercise seems to you to be very easy to perform, then you can do it with weights of the ankles – first with half a kilogram of weight, later with a kilogram and finally with weights of 2 kilograms.

3. EXERCISE   Lie on your stomach and stretch your legs. Tighten the muscles of the buttocks and the hamstrings on one leg, raising it up. Hold your leg in this position for 3-5 seconds, lower it to the floor and repeat the exercise. Lift the same leg another 10 – 15 times, and then lift the other leg.

After a certain amount of time, when you gain strength, you can perform the exercise with weights placed on the ankle on the leg that you lift. This exercise can also be performed on a Pilates Ball. In such activities, you should not feel back pain but If you feel it, do not lift your foot too high.

4. EXERCISE  In a standing position rest your back against a wall, and spread your feet in the width of your shoulders. Slightly bend your legs on your knees, and make sure that you keep your backs against the wall all the time, as well as keeping your feet on the floor with the entire surface.

Hold in this position for 5-10 seconds. If you feel pressure or discomfort in your knees, adjust the position of the body. Repeat the exercise, each time trying to keep yourself in a “sitting” position for a few seconds longer.

5. EXERCISE Stand on the first (or any) step of the stairs by holding onto the handrail, with your heels hanging from the end (edge) of the steps. Slowly raise the heels from the floor as far as you can, and then lower them.

Do this three times in 15 repetitions.

6. EXERCISE Place your foot on an aerobic stepper (or any platform.). Bend your leg in your knee and slowly lower the foot on the other leg to the floor. Touch the floor with your fingertips, and lift up your leg again.

Repeat the exercise 10-15 times, and then repeat the same thing with the other leg.