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Answers ( 7 )
These include:
Jogging for warming up 5 min.
Lunges..forward and sideways 10 reps
Squatts...semi squatts 10 reps
Some isometrics:
Put a towel roll below your knee and press it and hold for 10 counts....repeat for atleast 10 times.
Put the towel roll below your heel and press and hold...repeat for 10 times atleast.
Also you need to work upon your balance and joint position sense.
Since i dont know the exact movements that trouble you....this is what you should follow.
For any further query ur welcome.
For medicine u can consult your orthopaedician...