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Obvs not verified medical advice but when I injured my Patella and miniscus skiing the recovery exercises prescribed by the physio were all stability and lateral strength focussed. I would be thinkin about laterally banded air squats and pistol squats on a bosu board to build strength and stability .
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Have you been to a sports physio/clinic? You should be able to find recovery training programmes for this type of injury
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3 weeks late here so apologies, but my anecdotal advice is it was massively helpful for me. Had knee pain and swelling from being a teenager through my 20s, made worse with skiing and football, started lifting and with squats I've reduced it to about 5% of what it was. I could barely bend properly due to the swelling at times, that's a thing of the past. .csb
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Georgel
Tenderloin
French_Touch
@ThomasdeGlynt
Has anyone found strength training/weights improved their knee pain? I've been diagnosed with patellofemoral pain (poor kneecap tracking) for the best part of a year now and its ruined/reduced all my riding. Have been told various things by various physios and have decided to consider strength training proper. I have been twice this week and apart from DOMs haven't noticed any change in pain (would expect it to take months ofc). Just wanted to check before I forked out on a gym membership
Cheers