Knee pain is a common ailment among all ages. It can strike young women, as early as teenagers or
before, and derail a promising athletic career. Knee pain generally affects daily activities
such as walking and maintaining body posture. However, this can be treated either by
physiotherapy or by performing certain exercises for the home protocol:

Leg raises (lying)

Lie face up with one knee bent and the other leg on the ground in front of you. Lift your straight leg approximately one foot, rotating your leg outward (the entire leg rotates outward, so toes point on a diagonal instead of straight up to the ceiling).

Hamstring Stretch

Face up with your left leg flat on the ground, foot flexed. Take your right leg and prop it up on a wall or table, or use a resistance band. This stretch should radiate down the back of your leg, beginning in your knee.

Side-Lying Leg Lifts

Lie down with your body in a side-lying position, the leg which is away from the surface should be lifted straight without bending the knee.

Wall Squats

Stand your back against a wall, your feet about shoulder-width apart. Slowly bend your knees, and keep your back and pelvis against the wall. Hold for 5-10 minutes. Don’t bend too deeply.

Knee press (Quads press)

Tighten the muscle at the front of your thigh (quadriceps) by pushing your knee down into a towel.  Hold for 5 seconds and repeat 10 times as hard as possible pain-free.