Last week we went over how to fix the knee joint if it is stiff. After getting the knee moving we need to reinforce that new motion with exercises to keep what we gained and decrease the stresses on the knee joint. The best way to control the stresses at the knee it to improve your hip strength. Our hip muscles control rotation at the knee, this rotational stress can create pain at the knee.
Do these exercises to help improve your mechanics and take the stress off your knees with improved motion and efficiency.
Consistency is important to change movement patterns. It will take 4-6 weeks to create true strength gain but after starting these exercises you will notice improvements because the muscle will become more efficient with there firing patterns.