Step Down
Target muscle groups: Quadriceps, glutes, and hamstrings.
Starting position and steps: Stand on a footstool or a thick book. Slowly step down with your good leg, allowing your heel to touch the floor gently. Keep your affected knee moving in line with your middle toe as you descend. Return to the starting position. Perform 8 to 12 repetitions.
Quad isometric
Target muscle groups: Quadriceps muscles.
Starting position and steps: Sit in a chair and secure a belt around the hind chair leg and the ankle of your affected leg, bent at around 60 degrees. Kick against the belt with approximately 70% of your effort, ensuring the belt is secure enough to restrict actual leg movement. Hold the contraction for 45 seconds before relaxing for one minute. Repeat five times daily until symptoms improve. [4]
