Hey there! Do static quadriceps exercise. Avoid knee bending exercise at present. Do isometric strengthening exercises for quadriceps muscles. Try this exercise: stand against a wall with your back facing the wall. The foot should be a width apart. Lower down with bending your knee only till your knees do not go ahead of your foot.( No discomfort or pain should be encountered here. If pain or discomfort encountered, skip this exercise. )Stay in this position for 5 seconds and then return back to starting position. Also do hamstring stretches while sitting by keeping your leg extended, heel touching the ground, toes pointing towards the ceiling. The other leg should be bend. Pull your upper body upwards and bend forwards 30 degrees or till stretch is felt at the back of your thigh. Relax and then repeat.
Take ample amount of water, food rich in
vitamin c.
If your condition do not improve, do not hesitate to consult online.
Next Steps
Do exercises in a controlled manner.
Health Tips
wear braces and supports.