The idea of knee exercise is always to protect against injury along with reducing knee joint pain, and not to contribute to it. Do not dismiss pain or muscle soreness. Pain is the body's way of safeguarding you from injuring yourself even more.
It is not at all unusual to experience minor stiffness in addition to aching of your own muscles that might last up to a day after exercising. However barely being capable of moving for a few days following exercising indicates you've overdone it.
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It is sometimes difficult to recognize when to stop when you are doing your knee exercises. Sometimes, the aches will not begin until a couple of days afterward. If it does, then you will surely get a better comprehension of your personal body's limitations. If you've overdone your knee exercises, rest is very important.
When it comes to painful joints or muscles, using ice packs can genuinely help minimize swelling and redness and soreness and should help accelerate healing. You should be free of any pain before returning into your own knee exercises program. Having said that, gently working the painful muscles can sometimes decrease muscle pain.