Strengthening the muscles around the knee might help prevent some of the overuse injuries. Below are some recommended exercises that are beneficial and easy to do. Try to incorporate them into your training programs.

If you have a knee injury or pain, consult with your doctor before doing any strengthening exercises.

Bench Step up Stand in front of a bench, platform or step about two feet high. Step up onto the bench, straighten your knee, and then step down. Rest at the top of the movement for a couple of seconds. Add a light weight vest or hold dumbbells as you get stronger.

Squats Stand with your feet shoulder width. Keep your arms straight out and your heels on the floor. Be careful not to have your knees go over your toes. Squat for 10 30 reps

Abductor raise Lie on your side and lean on one elbow. The leg on the floor is bent while your other leg is straight. Slowly, lift the leg, hold it up for five seconds, then lower it. Work up to ankle weights and repeat for 10 30 reps.

Quad leg raise Sit in a semi reclined position. Keep one knee bent, one leg straight. Squeeze the quadriceps of the straight leg, and raise it 45 degrees. Hold 10 to 20 seconds. Do 8 12 reps/

Hamstring curl Stand with your thighs against a surface such as a wall or face a bench. Flex one knee as far as it can go and hold for 10 15 seconds. Then slowly lower the foot slowly. Work up to ankle weights and repeat for 10 30 reps.