Could someone advise on what kind of exercise makes the least "wear and tear" on knee cartilage?

Nearly 4 years ago I injured my knee playing tennis, tearing the cartilage and damaging the ligaments. An Wikipedia reference-linkMRI showed that the cartilage in both knees was very thin. (I am in my 50s). I had physiotherapy and eventually was free of all discomfort without the need for surgery. My consultant said it was important to get back to sport/exercise when I could to strengthen the muscles, however the risk of repeating the injury on the tennis court frightened me, so I decided to find a different form of exercise. I bought an exercise bike, thinking that because I was seated and therefore not putting my weight on my knees, it would be the best way of strengthening the knee muscles without extra wear on the cartilage.

I have been using the bike 4 or 5 times a week, 20 - 30 minutes a time for around 3 years. However, recently I have been feeling aches and twinges in my knees, and I am worried that the cartilage is wearing out. I know that I am probably going to need knee replacements eventually but want to put it off as long as possible. Could the exercise bike be doing more harm than good? Is there another form of exercise which would strengthen the muscles (and keep me fit) without any wear on the cartilage?

Many thanks for any help

Jaycee9973

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