Turns of the Knee on One Side
How to do it: Remain on one side of your body, rest your head on your hand, keep your lower legs bent, and straighten your upper legs as you lift them up. Begin to rotate the upper leg in and out (i.e., the right and left sides) with the thigh, lower leg, foot moving with it. Do 15-20 turns, first on the right leg, then repeat the same on the left leg.
What it does: The exercise aims at working out the abductor muscles of the thigh, strengthening the joints and developing the elasticity of the ligamentous apparatus. With this exercise, it is possible to get relief from pain and discomfort in arthrosis, as well as after injury or surgery.
If knee problems or injuries are present and associated with intense pain, you may need to consult your doctor before exercising. Exercise is recommended only during the period of remission, and when symptoms have subsided. [8] In case of a painful, uncomfortable state, physiotherapy exercises may not be the best option.
Reference:
[1] https://www.medicinenet.com/knee_pain_facts/article.htm
[2] https://www.healthline.com/health/exercises-for-knee-pain#exercise-and-knee-pain
[3] https://www.healthline.com/health/fitness-nutrition/seated-single-leg-raise-guide
[4] https://www.healthline.com/health/exercises-for-knee-pain#strengthening-exercises
[5] https://www.healthline.com/health/fitness-exercise/hip-abduction
[6] https://www.healthline.com/health/exercises-for-knee-pain#other-types-of-exercise
[7] https://www.healthline.com/health/exercises-for-knee-pain#other-types-of-exercise
[8] https://www.healthline.com/health/exercises-for-knee-pain#bottom-line