Quad/IT Band Stretch
The quadriceps and IT band are located on the front and outer thigh. When tight, they add strain on the outer knee joint, often leading to irritation and pain.
The hamstrings are located on the back of your knee(s). Tight hamstrings place excessive strain on the knee joint as a whole, increasing meniscal pain and irritation.
Short arc quads
IT Band: Foam Roll
This exercise can be a bit uncomfortable, but VERY effective at improving IT Band mobility and reducing outer knee pain.
The quadriceps are some of the most important functional muscles in the body. When weakened, instability and pain often occurs.
The gluteus medius is located on the outer hip. It may seem strange to target the outer hips for knee pain, but research shows strengthening this region is key to reducing meniscal torque, inflammation and pain.
Swelling can restrict knee range of motion, decrease strength and slow the healing process. Icing combined with rest and therapeutic exercises can jump start your recovery.