You put a lot of stress on your hip flexors when you sprint or kick. Thatâs why athletes, especially runners, soccer players, and martial artists, are especially prone to hip flexor injuries that result in hip flexor pain. Hip flexor pain is usually felt in the upper groin region, where the thigh meets the pelvis. To avoid hip flexor pain, you should pay more attention to these muscles, Dr. Siegrist explains. When you are seated, your knees are bent and your hip muscles are flexed and often tighten up or become shortened.
Walking and bicycling are good exercises for bad knees because they aren't high-impact. If you belong to a gym, the elliptical machine is another good option; the machine has pedals instead of a flat, treadmill-like surface and allows you to simulate running and walking without the impact on the joints.
Quads Knee Strengthening. These are the muscles at the front of the thigh that straighten the knee. Weak quads leads to increased pressure through the knee and knee cap. Knee strengthening exercises for the quads is one of the most effective ways to reduce knee pain.trengthens the quads but protects the knees. One of my all-time favourite knee strengthening exercises. Starting position: Stand with your back against the wall, feet apart, toes pointing forwards. Action: Slowly slide down the wall a few inches bending your knees.