Runner’s knee and other knee injuries often result from imbalanced muscles in the thighs. It is necessary to strengthen the quadriceps and the hamstrings so that your body is balanced, and your knees are not put under and undue pressure.

Quadriceps

1. Quad Contractions. This is a particularly good exercise because you can do it almost anywhere. All you need to do is sit in a chair and stretch your legs out in front of you so that your knees are straight. Your heels should be touching the floor, toes pointing upward. Once you are in the proper position, contract your thigh muscles and hold the contraction for a slow count of ten. Release for a count of 3. Begin with 10 repetitions, increasing the number as the exercise becomes more comfortable. It is nothing fancy, but then there are no excuses not to do it either! You can strengthen your quads while sitting in a (fairly empty!) subway car or waiting to be seen at the dentist’s office!

2. Leg Lifts. This exercise should be fairly familiar. Lie with your back on the floor. Keep one of your legs straight and bend the other one so that its foot is flat on the floor. Now lift the straight leg until it is perpendicular to the floor. Hold the leg in this position while you count to 3. Begin with 10 repetitions, and then increase the number as the exercise becomes easier. Remember to do sets on both legs!

Hamstrings

1. Hamstring Contractions. This is another simple exercise you should be able to do throughout the day without upsetting your schedule. Sit in a chair with your feet flat on the floor. Now lean back on your heels so that the toes are lifted. Note: your heels should not change position on the floor. You are simply shifting the way you are distributing the weight. This shift should cause you hamstrings to contract.

2. Hamstring Hip Lift. For this exercise you will need to lie down on your back with your feet on a step or stair that is approximately 18 inches higher than the floor. As you push down on the step with your feet, lift up with your hips so that they come off the floor. Keep your shoulders, neck and head resting comfortably on the floor. The tension should be in your hamstrings. Start with 15 repetitions.