HELLO, PRESS THE KNEE DOWNWARD SO AS THIGH MUSCLE TIGHTENED  AT THE SAME TIME MOVE YOUR ANKLES FORWARD ALL AT SIMULTANEOUSLY HOT FOAMENTATION TWO TIMES A DAY. WAX BATH BY PHYSIOTHERAPIST TO VISIT IN YOUR HOME.IF HE COMES  HE CAN TELL MORE EXERCISES. YOU ARE ALREADY LATE, MORE DELAY IS NOT TREATABLE . SO NOW BY HOOK N CROOK PUT YOURSELF  FOR PHYSIOTHERAPY. OK, BYE.