Everyday I'd do exercises for my knee where I mainly try to strengthen the knee. In the morning I'd lie on my back and try to use my glut muscle by pressing down my knee and lifting my repeatedly lifting my leg in the air around 50 times. I then repeat that lying on both sides and on my stomach.

Another exercise I was given was gliding lunges using a plastic bag under my foot and repeating again around 50 times each on both legs with straight ahead gliding and side-to-side. I also use Therma-band (blue) around the leg of the chair to allow for a stretch in both legs when I extend my leg in a side-step motion.

For my foot, I was told to use a hardback book and a mineral bottle to create a see-saw mechanism to try to move my foot from side-to -side and forwards and backwards (pointing and flexing the foot).

I recently just bought a pedal exerciser this week as I was told cycling would be good and I'm finding that very helpful. I probably use it for around 40 minutes while watching t.v. each evening.

I am trying to rest it but I find if I have a physio-free day, both legs become really weak again the next day.
Thanks for replying