Quad Set

Step 1 : This exercise is designed to stretch and strengthen your knee. Before beginning, read through all the instructions. While exercising, breathe normally and use smooth movements. If you feel any pain, stop the exercise. If pain continues, call your healthcare provider.

Walking

Step 1 : Exercise can ease pain and inflammation. When you boost your heart rate, it also makes feel-good chemicals in your body. Any exercise is great. But you get a bonus from doing weight-bearing exercise -- when your joints have to support your weight, like when you walk instead of swim. It helps "feed" the cartilage in your joints and spine. Get your heart pumping most days of the week. Start with 5 to 10 minutes a day. Try to work up to 30 minutes or more.

Glute Sets

Step 1 : Lie on the floor faceup with your knees bent and feet flat on the floor, hands at your sides. Engage your core to press your low back against the floor.

Step 2 : From this position, lift your right foot off the floor and extend your leg. Push off your left foot, engage your core, and squeeze your glutes as you lift your hips and do a glute bridge.

Step 3 : Slowly lower your hips back to the floor. That’s 1 rep. Complete 10–15 reps, then switch sides.

Hamstring Curls

Step 1 : Anchor the ends of a resistance band to a sturdy object. Lie down on your stomach with your feet hip-width apart. Place the band around one heel and flex your ankle.

Step 2 : Bend your knee to pull your heel toward your butt, keeping your thighs and hips on the mat.

Step 3 : Stop when you can’t pull any further. Return to starting position. Complete 12 to 15 reps.

Heel Raises

Step 1 : Stand straight behind the chair, holding the back with your feet hip-width apart and your weight evenly distributed.

Step 2 : Tighten your abdominal muscles. Lift up on your toes until you're standing on the balls of your feet.

Step 3 : Slowly lower your heels to the floor. Repeat 8 to 10 times.

Heel Slides

Step 1 : Lie down on the floor or the bed with your leg flat.

Step 2 : Slowly begin to slide your heel toward your buttocks, keeping your heel on the floor or bed.

Step 3 : Heel slides help you regain your range of motion by stretching the muscles on top of your thigh. Do 2 to 4 repetitions several times during the day.

Leg Raises

Step 1 : Lie on your back with your hips square and your legs laid out comfortably on the floor.

Step 2 : Bend the knee of your non-injured leg at a 90-degree angle, planting the foot flatly on the floor. Hold for three seconds. Relax and repeat 10 times more.

Shallow Standing Knee Bends

Step 1 : Stand with the feet hip-width apart, keeping them flat on the floor.

Step 2 : Bend at the knees to bring the buttocks toward the floor, going only as low as is comfortable.

Step 3 : Focus on tightening the buttocks and pelvic floor while returning to a standing position.

Step 4 : Repeat this exercise, doing up to 10 repetitions per set.

Outside Straight Leg Raise

Step 1 : Lie on your side, with your injured leg on top. Tighten the muscles on the front of the thigh of your injured leg to keep your knee straight.

Step 2 : Keep your hip and your leg straight in line with the rest of your body, and keep your knee pointing forward.