Basic Muscle-Conditioning Exercises
Here are a few exercises you can do to begin increasing your strength. Increase your activity level slowly, following the suggestions in each exercise.
When you can do this exercise against a wall comfortably (without your muscles feeling tired), you can try it against a counter. Start with 5 repetitions again and work up to 8 to 12. You can then slowly progress to the end of a couch or a sturdy chair, and finally to the floor.
If this exercise becomes easy, you can add a light weight around your ankle or tie an elastic resistance band to a chair leg and one ankle.
Side-lying leg lift
If this exercise becomes easy, you can add a light weight around your ankle or tie an elastic resistance band to both ankles.
Shallow standing knee bends
Shallow standing knee bends build strength in the muscles on top of your thigh. This exercise should only be done if you have very minimal pain; if you have no clicking, locking, or giving way in the injured knee; and if it doesn't hurt while you are doing 8 to 12 repetitions.
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