If it is caused due to a meniscus tear, you could be recommended to try ice therapy or cryotherapy to help alleviate the pain. Place the ice on your knee for less than five minutes for relief.
1. Straight-Leg Lift
You should feel this exercise mostly in the front of your thigh.
Lie on your back with one leg bent and the other straight. Tighten the thigh muscles in your straight leg and slowly lift it until it is about a foot off the floor. Hold it for 3 to 5 seconds. Slowly lower your leg to the floor. Repeat and switch sides.
2. Single-Leg Dip
In some cases you can apply a heating pad on your knee to get rid of the stiffness in your knee. Set it to a low temperature, and place it on your affected knee for 10 to 20 minutes to feel better. If you do not have a heating pad, soak a towel in warm water and place it on your knee. Place two chairs on either side of you to help with balance. Lift one leg slightly in front of you. Plant your weight on the other leg. Slowly lower yourself down a few inches, pushing your weight onto the heel of your supporting leg. Hold for 3 to 5 seconds. Slowly straighten up. Repeat and switch sides.
3. Hamstring Curl
Hold on to the back of a chair for balance. Plant your weight onto your supporting leg. Lift the other foot and bring the heel up toward your buttocks. Hold for 3 to 5 seconds. Slowly lower your leg. Repeat and switch sides.
1. Quadriceps Stretch
Hold on to a wall or the back of a chair for balance. Lift one foot and bring your heel up toward your buttocks. Grasp your ankle with your hand and pull your heel closer to your body. Hold the stretch for 30 seconds.
2. Hamstrings Stretch
Sit up tall with both legs extended straight in front of you. Your feet are neutral — not pointed or flexed. Place your palms on the floor and slide your hands toward your ankles. Hold for 30 seconds.