1. PATELLAR MOBILITY - Sit with your injured leg outstretched in front of you and the muscles on top of your thigh relaxed. Take your index finger and thumb, and gently press your kneecap down toward your foot. Hold this position for 10 seconds. Return to the starting position. Next, pull your kneecap up toward your waist and hold it for 10 seconds. Return to the starting position. Then, try to gently push your kneecap inward toward your other leg, and hold it for 10 seconds. Repeat these for approximately 5 minutes.

2. HAMSTRING STRETCH - Stand with the heel of your injured leg resting on a stool that is about 15 inches high. Keep your knee straight. Gently lean forward from your hips, keeping your shoulders in line with your trunk, until you feel a stretch in the back of your thigh. Hold this position for 30 to 60 seconds. Return to the starting position. Do not round your shoulders or bring your head toward your toe, as this will only stretch your lower back and not your hamstrings. Repeat 3 times.

3. QUADRICEPS STRETCH - Stand an arm's length from a wall, facing straight ahead. Brace yourself by keeping the hand on the uninjured side against the wall. With your other hand, grasp the ankle of the injured leg and pull your heel up towards your buttocks. Do not arch or twist your back. Hold this position for 30 seconds. Repeat 3 times.

4. QUADRICEPS SET - Sit on the floor with your injured leg straight out in front of you. Try to tighten the muscles at the top of your thigh by pushing the back of your knee down into the floor. Concentrate your contraction on the inside part of your thigh. Hold this position for 5 seconds. Repeat 3 times. Do 3 sets of 10.

5. STRAIGHT LEG RAISE - Sit on the floor with your injured leg straight and your other leg bent, with your foot flat on the floor. Move the toes of your injured leg toward you as far as you can, while pressing the back of your knee down and tightening the muscles on the top of your thigh. Raise your leg 6-8 inches off the floor and hold for 5 seconds. Slowly lower it back to the floor. Repeat 20 times.

6. WEIGHT LIFTING (LEG EXTENSION) - Do these if you have access to a weight lifting bench with a leg extension attachment. Sit on the bench with the weight attachment in front of your lower legs. Extend your knees by straightening your legs. Be sure that your legs straighten completely. The last 15 degrees of extension are the most important. Use enough weight to cause fatigue, but not pain. Do three sets of 10.