Despite, taking a week off I continue to have issues with knee cap pain and pain on the medial aspect of the knee, accompanied by crunching during flexation (worse on the eccentric by far). I have taken a week off from leg work, what should I be doing to heal this injury? I am already taking chrondritin and glucosamine? What sort of quad work is safe, what sort of rep range etc, stay away from heavy low rep stuff for now?
Regards
Regards