Short-Arc Quad
Lie on the back and bend the knees over a rolled-up towel or foam roll. Keep both heels on the ground. Lift the affected leg’s lower part until the leg is straight. The back of the knee should be on the towel or foam roll. Keep the leg straight for at least 6 seconds and then bend the knee slowly to lower the heel to the floor. Rest for a few seconds and repeat 8 to 10 times for each set. [6]
Hamstring Curls
Stand on both feet and put both hands on a wall or chair to keep balance. Shift the whole body to one leg to get support and bend the other knee to bring the foot up to the buttocks. Keep lifting until the shin is parallel with the floor. Stay in this position for 5 seconds before lowering slowly. Do this exercise 8 to 10 times and switch legs. The key to this exercise is to keep both knees close together, not pull them apart. [7]
