First time reduced to 1 daily

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Usually I follow the therapist's recommendation of doing the exercises twice daily but this set of exercises caused quite long last pain (just below the knee cap and at the top of the inner tibia), so much so that I limped when walking. It took about a day to recover and hence I could only exercise once a day.

At the next appointment, the therapist took out an exercise, added a new one and adjusted another. The amended set is as follows:

1. Stretches
2. Restrain knees with elastic band. Micro bend knees. Move knees outwardly as wide as possible. Hold for 10 counts, revert. 10x3
3. Lie down. Both legs bent 90 degree with heel on chair. Lift hip and lower back. Hold for 5 counts. 10x3
4. Same as (3) but right heel on mat and left ankle on right thigh and for 5 counts.
5. Stand only on right leg. Raise front part of foot and lower it down, slowly and smoothly. On the 10th rep hold for 10 counts. 10x3
6. Sit on mat. Right leg folded in front. Left leg bent 90 degree with foot planted on mat. Lift body up with strength from right leg. Move lower right leg such that kneebis bent at 90 degree facing forward. Stand up by straightening both legs. Move right leg to the front, in line with left leg. Reverse the actions. 10x3
7. Kneel and sit on feet. Lift body up halfway, hold for 5 counts. 10x3. Reduced to 2 sets if limping after these exercises.
8. Stretches

It was only after I did these that I realised I informed the therapist incorrectly: I felt the pain all the time, not only when I walked. It was just that I tolerated it when sitting.

Subsequently I had to reduce the number of sets for (6) and (7) from 3 to 1 due to the pain.

I told the therapist my observations the next time I met her. Seems that the pain was due to the tendon adn that in turn was due to tightness of my quadricep. So after trying out a few things, the exercises were adjusted as folows:

1. Stretches
2. Restrain knees with elastic band. Micro bend knees. Move knees outwardly as wide as possible. Hold for 10 counts, revert. 10x3
3. Lie down. Both legs bent 90 degree with heel on chair. Right heel rests slightly inward but knee slightly moves outward. Lift hip and lower back. Hold for 5 counts. 10x3
4. Same as (3) but right heel on mat and left ankle on right thigh and for 5 counts.
5. Stand only on right leg. Raise front part of foot and lower it down, slowly and smoothly. On the 10th rep hold for 10 counts. 10x3
6. Sit on mat. Right leg folded in front. Left leg bent 90 degree with foot planted on mat. Lift body up with strength from right leg. Move lower right leg such that kneebis bent at 90 degree facing forward. Stand up by straightening both legs. Move right leg to the front, in line with left leg. Reverse the actions. 10x3
7. Sit with left shin in front of right shin. Lift up halfway and hold as long as possible
8. Kneel and sit on feet. Lift body up halfway, hold as long as possible
9. Stretches

Whenever possible throughtout the day, sit on feet for as long as possible

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