Knee-strengthening exercises are one of the best ways to avoid injuries and to treat knee pain. "We're living in a world where we do more and more, so we're seeing both younger and older patients with knee pain," says Robert Gotlin, DO, director of orthopedic and sports rehabilitation in the department of orthopedic surgery at Beth Israel Medical Center in New York City. "Knee problems are catching up and maybe even exceeding lower back problems. Knees are now on top of the list as the No. 1 physical injury."

Exercising Pain Out of Your Knees

The most proactive step you can take in dealing with knee pain and preventing further damage is to exercise. By building strong muscles, you can reduce knee pain and stress and help your knee joint better absorb shock. Strengthening exercises involve developing stronger muscles in your quadriceps (front of the thigh) as well as the hamstring (back of the thigh). Having strong muscles in place can take some of the pressure off your knees.

People need to remember that the body is all connected, including the bones, Dr. Gotlin says. "One should never think about strengthening just the knee — start with the hip muscles, because they control the knee."

It's also important to do some gentle stretching after a workout. This will eliminate soreness and keep your muscles flexible. When you work to build strong leg muscles to prevent injury and reduce pain, the muscles can react by tightening. And if your muscles are tight, you're more likely to have an injury or experience knee pain.

The American Academy of Orthopaedic Surgeons suggests the following tips to stay safe and avoid further injury:

• Begin slowly, because establishing new muscle strength is a gradual process.
• Expect some discomfort when exercising, but you shouldn't be in major pain. If you're in serious pain after a workout, to the point that it's difficult to even move, it's because you've overdone your exercises.
• Ask for advice about an exercise routine from your doctor or physical therapist.

Reduce Knee Pain With Exercise

Here are some exercises that can be done at home or in the gym to reduce knee pain. Gotlin advises doing three sets of 10 repetitions each. You should increase those numbers only after you can perform them easily, without pain or difficulty.

• Hamstring curls (backs of the thighs). Face and hold onto the back of a chair. Lift your right foot and move it up toward your backside, but don't go further than a 90-degree angle (your legs will be in the shape of the number four). Hold for three to five seconds, lower the leg, repeat, and switch sides. Be sure to keep your knees close together.
• Straight-leg lifts (front of the thighs). While lying on your back, keep one leg bent and the other one straight. Lift the straight leg a few inches off the floor while tightening your thigh muscles. Hold for about five seconds in the air, lower it slowly, and then repeat on the other side. Try to avoid jerky motions, and don't arch your back.
• Wall squats (front of the thighs). Stand up straight with your back to a wall and your feet parallel, about two feet away from the wall, spread hip-width. Slide down the wall slowly until you are just about in a sitting position. Hold that position for up to 10 seconds and then slowly slide back up. Don't allow your knees to overextend in front of your toes.
• Single-leg dips (thighs, hips, and buttocks). Hold the backs of two chairs on either side of you while lifting one leg slightly in front. Then, bend your supporting knee, lowering yourself a few inches. Make sure to push your weight on the heel of the supporting leg. Hold the move for about five seconds, straighten up, and switch sides.
• Step-ups (thighs, hips, and buttocks). Use a sturdy platform, stair-step, or stool that's about six inches off the ground. Put one foot on the platform and let your other foot hang off loosely — hold the move for about five seconds. Lower the hanging foot slowly to the floor to repeat and then switch sides.

After you've mastered a routine like this to help reduce knee pain, you can consider adding weights to increase the impact of your exercises and to improve overall knee strength.