He also adds that “It may help prevent the pain and prevent surgery”. Physical therapy is also the key technique in such a case… The main way to avoid an operational intrusion is strengthening the muscles that support your joints. The quadriceps in the front of the thigh and the hamstrings in the back are vital to knee strength. “Each time you walk or run or attempt anything weight-bearing, the quads take up all the shock. The stronger your quads are, the less weight load gets transferred into the joints” says David Boolean, a physical therapist at Massachusetts General Hospital.
Hip Extension
Once you’re strong enough, your PT may suggest strengthening glutes with hip extensions. Stand behind a stubby chair. Hold your back for balance, bend your trunk 45 degrees forward. Slowly raise your right leg as high as possible without bending your knee. Pause. Slowly lower the leg. Aim for eight to 12 repetitions. Repeat with your left leg. Rest and repeat the set again.