Quadriceps strengthening exercises-
Quad Clenches: Lie flat on your back or sit upright on a chair with leg kept horizontally on another surface. Now, tighten the muscle on the front of the thigh by pushing your knee down. You should feel your thigh muscles clench, Hold for 3 secs. Repeat 10 times twice a day.
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.
You should contact a physiotherapist asap as it should be assessed & diagnosed first to know the exact cause of the problem.Its very necessary to know whether its muscular or nervbous in origin and what are the precautiions to be taken.
at home - place a hard roll od bedsheet below your knee in the lying pisition and press it for 15 times twice a day. avoid long walking and do the exercises prescribed by the physiotherapist.
Plese visit your near by physiotherapist and get your GAIT assesment done.
start following exercises if you dont have any pain
1.In sitting position rotate your ankle in clockwise and anticlockwise directions.
2.Move your ankle up and down.
3.Lie down with the towel below your knee & press on towel with your knee
( All exercises 10 repetations twice a day )
for further exercises visit a physiotherapist near by you.