If your goal is self-management of knee problems, then learning simple exercises like quadriceps tensing is essential.
Quadriceps tensing involves activating the quads, the main muscle controlling the knee. It is a requirement for normal knee function that these muscles are strong and well co-ordinated as the stability of the knee largely depends on this muscle.
Indeed, in order to perform a whole range of normal movements, such as walking, rising from a chair, and going up and down stairs, it is essential that the quads and the buttocks are strong.
Begin the exercise by sitting on the floor with your leg out straight. Slowly tense the thigh muscles, using the muscles to push the knee down and raise the heel.
Once the muscle engages, hold the position for a few seconds then relax. If you do this while wearing shorts you will be able to actually see the muscles on the front of the thigh tighten up, and the kneecap move slightly downwards.
This movement needs to be repeated regularly, say ten repetitions, three times per day, until you have regained complete control of the muscle.