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First, you need to be able to gauge whether the stretches are appropriate or working.
Monitor your pain levels. An appropriate stretch should, after a few tries, begin to narrow the scope of the pain, become more localized. If the pain spreads out further or gets worse in intensity, stop immediately. It should also not be worse in the upcoming hours or days. People often assert, “It hurts so good”.
All exercises (only do two or so at a time) should be done 4-6 times a day for 10 repetitions.
Stretches you may try in this order:
1. Plain knee extension from a seated position.
2. Knee flexion from the seated position.
3. Knee flexion with towel under kneecap (seated).
4. Knee Flexion with leg on chair.
5. Knee flexion with a towel and leg on a chair.
6. Knee extension on floor, on stool, or standing on stool. Trial of it straight on, inwardly rotated, or outwardly rotated. Apply pressure just above the kneecap in the quad and say pressure on, pressure off. Repeat 10 x in the direction it works.
7. Start in quadruped position, kneeling on a pillow. Lean back further and further - pain-free. Eventually sit on heels.
Check out the full Knee Pain Relief Program series of videos, along with downloadable guide sheets, here: https://www.bobandbrad.com/health-programs/knee-pain-relief-program
