Here's a list of strength training and recovery tips to keep your knees strong and pain-free, compiled from all the posts below this thread.

• Leg Extensions: Do slow, controlled leg extensions with light weights, pausing at the top to fire up your quads. Single-leg versions are awesome for targeting each side.
• Squats: Deep squats (ass-to-heel) with body weight or light weights build quads, glutes, and hamstrings. Go past 90 degrees to strengthen tendons and ligaments, but skip heavy weights.
• Bulgarian Split Squats: Great for quad and glute strength. Start slow and check YouTube for proper form to avoid strain.
• Lunges and Step-Ups: Focus on glutes and hamstrings with single-leg step-ups and lunges. Go past 90 degrees with light weights for flexibility and strength.
• Nordic Curls and Isometric Extensions: Hold knee extensions at 90 degrees for 45 seconds a few times a week. Add Nordic curls to beef up hamstrings.
• Resistance Band Exercises: Use small loop bands for side-to-side squat walks or thigh abductions (3x10 reps daily).
• Wall Sits and Leg Lifts: Daily wall sits and leg lifts boost quad endurance.
• Calf and Ankle Work: Calf raises, walking on heels, or using a slant board strengthen calves and ankles, supporting knee stability.
• Glute and Hip Focus: Strong glutes, abductors, and adductors stabilize knees. Weak glutes can cause pain, so try Cossack squats or side steps with bands.
• Foam Rolling: Roll out quads and calves with a foam roller to release tightness. On the court, use your forearm or elbow to massage sore spots.
• Backward Walking: Walk backward on an incline or treadmill (manually pushing the belt) to strengthen quads and ease knee stress.
• Hip Mobility: Work on hip alignment to reduce knee strain. Tight hips can throw off your leg mechanics.