Hi Yarok
To balance the quads I now do straight leg raises and quad muscle contractions where I just push my knee into the ground to contract the vmo.
But I'm not making any progress with these as I can't manage to do 10 reps without aggravating the tendon, which then aggravates the knee and it goes purple and swells slightly.

I have been told to start ems for the vmo but the nhs physio doesn't have a machine, so I have borrowed one from a friend and am about to try it.


I don't do any exercises to stabilise the SI joint as my knee is so irritable I can't do things like bridging. I have found that I can do clam shells now since I had a cortisone injection into the tendon, so I guess I should be working on my glut med a bit more now as it is still very weak.
I have tried glut max exercises but it hurts my knee again.

Actually I'm not sure if I have been given many SI exercises, maybe I should be heading to a physio who knows more about the back or be doing some pilates?
I keep meaning to do pilates but always get scared that it will hurt my knee more.

I have been told I have a very weak core.