- 2 sets of 10 very slow single leg descents down stairs repeated 2 or 3 times daily
- 1 set of 10 lunges - to be very controlled ensuring that knee stays behind ankle, with raised arms to engage more core muscles
- 1 set of 10 small squats - as above no forward movement of knees, leaning forwards to balance torso
This is quite a programme and I shouldn't continue through pain in any set nor start a set or run if I'm still in discomfort from the previous activity. So really it is a gaol for the next few weeks rather than something to be done now.
As an aside, I was watched doing a few minutes on a treadmill and apparently every 3 steps or so I swing a leg close to, or even occasionally across, the midline. Clearly this puts significant lateral forces on the connective tissues. I'm supposed to try to keep my feet on 2 lines shoulder width apart, but quite how to achieve this without looking down all the time is unclear to me. This webpage seems to show a case a little more marked than me.
At the circuit class I did 1 set of lunges and 2 of squats and walked there and back as I had my commuting rucsac with me. I didn't notice any issues at the time.