Position yourself on the floor or a bed, with your leg supported straight out in front of you.Press the back of the injured knee against the surface 5 times, relaxing it in between, tightening the thigh muscle.

In the same position as before, raise the leg 2 - 3 inches only, 5 times, relaxing it in between.

Sitting as before, place a small cushion or pillow under the knee. A rolled-up towel will also suffice.

In this position, raise your foot until the knee is straight. Hold this position for a moment, and then relax it. Repeat this exercise 5 times.

Repeat the previous exercise, but with an additional weight of up to 4 lbs (1,800 grams) placed upon the ankle.Something from the kitchen cupboard weighed and placed into 2 polythene bags tied together would suffice.

Sitting on the edge of a bed or high chair, with your knee bent. Raise your foot until the knee is straight.Lower it back to the original relaxed position and repeat 5 times.