I usually go mountain biking once a week, hard trail riding/light XC, but find that my knees are a little tender the next day. I stretch a little before I ride and start out slow, and cool down when I finish if it has been a real hard ride. It also happens when I do running sports like football (soccer for those who think with their.... TV).
Does anyone have any advice for good exercises to strengthen the muscles and tendons around the knees? The only injury that worries me more is a head injury.
Any other tips? Football and Biking are essential to my happiness (well, I like to think they are anyways).