Do quad sets
Do straight leg raises
Do wall sits
Do mini squats
Do step-ups
Do calf raises
Do hamstring curls
Do glute bridges
Do clamshells
Do side leg raises
Stretch hamstrings
Stretch calves
Stretch quadriceps
Maintain a healthy body weight
Use proper exercise form
Increase activity gradually
Wear supportive shoes
Avoid sudden twisting motions
Avoid deep knee bends if painful
Use low-impact exercises like walking, cycling, or swimming
Rest when pain increases
Apply ice after activity if needed
Consult a physical therapist if symptoms persist