Quadriceps (Quad) sets exercise

Sit on the floor with the legs extended in front of the body. Place your hands or a rolled towel under the affected knee. Keep the leg straight and contract the quadriceps muscle (just above the knee). This contraction should cause the knee cap to move towards the body and the thigh to tighten. Hold for a count of 10 seconds. Release and rest. Repeat 10 to 15 times (one set). Perform a total of 3 sets.