Knee

Function: The KNEE joint is large and is comprised of two separate joints. One is the union of the large femur bone of the thigh meeting the tibia of the lower leg, also known as the tibiofemoral joint. The other is smaller and is located where the kneecap (patella) and femur meet to make the patellofemoral joint. The fibula, which lies just below the knee joint, helps to foster stability as well. In between the femur and tibia lie the menisci, which promote stabilization of the joint surface as well as shock-absorption. The surfaces at the end of the bones are covered with articular cartilage, which also helps facilitate movement about the knee joint

Sit to stands: Begin in seated position on a chair (one with arm rests is ideal). Scoot forward in chair and place feet so that they are firmly in contact with floor. Press up from seat base/arm rests with both arms, leaning forward with the trunk, rising to stand. The hips, knees, and trunk should progressively extend as this transfer occurs. Slowly return to seated position by reaching back with the arms and touching the back of the legs to the front edge of the chair as you lower your body.
Repeat 15 times.
Wall squats: With back resting against
the wall and feet planted 6-12 inches
in front of the wall. Slowly lower by
bending the knees. Hold position for 30
sec. Return to vertical position. Repeat.
Knee extension (kicks): From resting
position, straightten knee so that it is
fully extended. Slowly lower the leg.
Repeat 15 times.

Hamstring stretches

In supine position (a) and with strap/belt around ball of the foot, lift straightened leg up toward the ceiling until a moderate stretch is felt on the back of the thigh. Hold for 30 seconds.

In seated position extend one leg forward to so that the knee is straight. Maintain a straight trunk and slowly slide hand down the extended leg until you feel a moderate stretch on the back of the thigh. Hold for 30 seconds.