It all rings true. As I said above I pulled ligaments in my hip due to a rotated pelvis, and due to that having been rotated for years without my knowledge and now having weakness due to the pull on one side, that one knee is having problems. It's out of alignment somehow I agree strength is the answer, plus stretching if you know what you're doing. The PT said that for me strengthening is important but it's hard to do without really knowing what could cause more damage. I used to use the inverted vertical machine with 45 lb weights, and he said that would be okay to do again .. but I intuitively knew it was too much for the knee. Now I'm trying to figure out how to strengthen my lower body without harm to knees or hip.
I am doing side leg lifts but it's so slow to gain strength with that. I guess what I'm trying to identify is how to strengthen quadricep hamstring without damage to the knee or too much strain.. that's harder than I thought.
Forget lunges for me -- I can hear my knees complaining and form has to be so perfect. I think it's a bit better done in a rack set up if at all. With this kind of ligament issue separating the legs is a no no as it induces torque.
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