Knee injury therapy

Hi! I've been going for physiotherapy treatment at Alexandra Hospital for the past few months due to a persistent knee injury that began at the start of the year. I'm an avid runner for the past 5 years, and it is only recently at the tart of this year when I got this injury. I've been experiencing discomfort and pain at the bottom of my knee cap of late, and such pain worsens when I walk up stairs or try to run. The physiotherapist recommended some exercises to hasten my recovery such as lifting some weights on my bad leg. Here's a photo that was requested:

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So that's pretty much it. Thanks for reading!

Thanks Nic.

Please advice how many repetitions and sets that you are doing this knee extension each session. Are you doing this every day?

Repetitions refers to how many times you are straightening your knee.
Sets refers to how many times you are repeating the total repetitions again.

Can also advice how long each hold when you are straightening your knee?

Finally, how do you feel after each exercise? tired or discomfort or feels "ok"?

Mr Jack wrote:Thanks Nic.

Please advice how many repetitions and sets that you are doing this knee extension each session. Are you doing this every day?

Repetitions refers to how many times you are straightening your knee.
Sets refers to how many times you are repeating the total repetitions again.

Can also advice how long each hold when you are straightening your knee?

Finally, how do you feel after each exercise? tired or discomfort or feels "ok"?

I'm doing 3 sets of 10 repetitions, where I extend my knee for 10 counts (10 seconds approx). My knee (especially the bottom of the knee cap) and my hip feel a little sore/tired afterwards, but it'll recover fast.

sounds great.

let's try that for this week.. then progress to 5 sets of 10 repetitions next week to see whether the muscles can adapt to higher intensity.

If the pain worse, then stop. If not, keep trying!

Do also accompany the exercise with stretching

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Do keep me posted on your progress.

Mr Jack wrote:sounds great.

let's try that for this week.. then progress to 5 sets of 10 repetitions next week to see whether the muscles can adapt to higher intensity.

If the pain worse, then stop. If not, keep trying!

Do also accompany the exercise with stretching

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Do keep me posted on your progress.

Sure, haha thanks! I'm currently doing this exercise three times a week, should I increase it or let it remain? And thanks for the help!

Three times a week should be fine for now. Give an alternate day for the muscles to rest and develop.

We will progress based on the resistance/intensity during the session. e.g progress weights, or progress sets/resistance, or progress techniques (do in standing instead of sitting)