Try these lying on each side and take notice to one side being tightner then the other. I expect lying on your R side to be tighter but try both and then do the tighter side 2x many reps as more flexible side (Example 10 reps on more flexibile and 20reps on tighter side)
Try either of these with the goal of feeling tension in your thigh without knee pain. If you can’t feel thigh tension without knee pain don’t do either and let me know
Do this lightly to start to gradually improve knee bend. Band is helpful fo the hip but not required. Stay well short of knee pain. If it hurts don’t do it
This will coordinate your hip to work with your knee to unload the compression in the outside aspect of the joint. I have bands so let me know if you need one. I believe this movement will be very helpful if done correctly.
Phase 1: These movements can be done daily as a circuit 1-2x/day completing the whole routine. Ypu may also do some of these movements periodically throughout the day to decrease pain and tightness that may build up with daily activities. All of these movements should be done in a very compfrtable range. They are not meant to be very challenging and should be more pain relieving. If any of then are increasing soreness decrease the intensity of that movement or get rid of that movement all together. Goal is 5-to upwards to 20 reps of each
when L foot up on 3rd step, left hand on outside of calf and R hand on shin, lightly twist inward as knee goes straight forward in and out of bend, keep the pressure of L foot more dropping down onto heel
Phase 2: Progressive strengthening: This should be tiring and more challenging. Can be done everyother day as a circuit 1x/day. On the day you do this also do phase 1. These movements will be harder so be more careful and stay short of provoking pain.
