• Short Arcs: Lie flat on your back or sit upright with your leg placed horizontally on a flat surface like a chair or bed. Place a rolled up towel under the knee. Pull your toes towards you and clench you thigh muscles. Slowly lift your foot up off the bed until your knee is straight (keep your knee resting on the towel). Hold for 3 secs and slowly lower them on the chair. Repeat 10 times twice a day. • Straight Leg Raise: Lie flat on your back. One leg and knee will be straight and other leg should be bent. Pull your toes towards you and tighten/clench the muscle on the front of the thigh, locking your knee straight. Lift your foot up in the air, about 6 inches off the bed. Hold for 3 secs and slowly lower the leg. The knee must remain straight the whole time you are doing this exercise.

No other better option than surgery

Surgery for sure in my opinion looking at your age and long future ahead. Bucket handle tear of.meniscus causes serious locking, clicking and pain. It has to be either repaired or partial meniscectomy has to be done. ACL bony avulsion will cause instability. It is fixed with a screw or reconstruction done depending on size of the bony fragment.