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Begin your rehabilitation with exercises that develop muscle control. These help you meet basic goals, like driving a car or going back to work. Exercise as often as you’re advised. But stop right away if any exercise causes sharp or increasing pain. Icing your knee for 15–20 minutes after exercise can help prevent swelling and soreness.
Sit or lie on the floor with your injured leg straight and the other leg bent. Point the toes on your injured leg straight up.
Raise your injured leg a few inches off the floor.
Hold for 10 seconds. Repeat 5 times. Rest for a minute, and then do another set. Do 2-3 sessions per day.
Note: Do this exercise with toes turned out to strengthen inner thigh muscles.
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