Straight-Leg Raises to the Inside

Lie on your affected side (i.e., your side with the affected leg).

Brace your unaffected leg by lifting and placing that foot on a chair or flex your unaffected knee and bring that foot in front of your affected knee.

While keeping your affected leg and your hip on that side straight, squeeze the muscles on the front of that thigh.

Then raise the injured leg about 15 centimeters off the ground.

Hold it in the air for about 5 seconds, then slowly lower both the legs.

Relax and repeat.

Do at least 8 to 10 repetitions.