So after a couple grueling months of phyisical therapy I'm finally starting to actually feel improvement. Nothing was working until I tried this exercise a couple times a day (I'm up to 20 reps in the morning and I do a few more than that when I get home). Just wanted to share as this seems to be the only thing they've had me doing that feels like it's actually strengthening my knees and helping my balance. I think it's called a pistol squat, you're only supposed to do it on the way down, and I can't get as low as this guy but you get the jist from the picture.
Hope this helps anybody else out there with knee problems, I was so disgruntled after the first month and zero improvement.
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