Avoid sitting Cross legged. Avoid Squatting- Quadriceps Exercises- Lie straight, make a towel role and put it under the knee, press the keen against the role, hold it for 20 secs. Repeat 20 times twice a day. This will help relieve some pain. Core Strengthening Exercise- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day. Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. repeat 10 times, twice a day. Sports Taping- stretch the tape from both ends and apply on the affected area Contrast Fomentation (Hot and Cold).

Hi there ! Take rest ! Do hip and ankle movements during rest.. perform isometrics for quadriceps and hamstring exercises 15 reps 3 times a day ..

u have to be very cautious reinjury chances are very high.....do not force u r joint avoid contact sports ......do knee strengthning exercises daily...wear knee brace while doing any strainful activity.............never stop u r strengthning ....exercises......that only wil provide....stabilization...of u r joint.....for specific ..regimen u have to visit u r therapist........th u.......take care.