Roll out using a lacrosse ball if possible:

(Click on underlined exercises for Video Links)

Choose 1 Quad ISO from this list:

Choose 1 Posterior ISO from this list:

Alternate between Quad ISO and Posterior ISO until you complete all your sets.

Aim to have at least 1 day of rest between each day you complete this routine (3x max / week).

You can complete the rolling out and mobility every day if you want.

This will help build your strength and function to have your knees moving and feeling better, especially if you deal with things like jumper's knee.

This is not a fix for more serious knee injuries.

Healthy Knees Routine

Perform this complete routine up to 3x/week, with 1 day of rest between