The quadriceps are located on the front of your thigh. When tight they add strain to the knee joint, particularly the meniscus and kneecap.
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.
Inner Thigh Stretch
Tight adductors (inner thigh muscles) add strain to the inner knee, often leading to inflammation and pain.
Short Arc Quads
This exercise targets the end range of knee extension strength. This range often weakens following a knee injury, leading to knee buckling and pain.
This exercise builds on the previous exercise by further strengthening the VMO and remaining quadriceps musculature.
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.