Our expert says:
It's impossible to prescribe rehabilitation exercises over the internet. I'm afraid you really need to see someone - you've had all these tests done, evaluations and follow-up procedures, and now it's time to speak to those same people about rehabilitation.
Many of your assessment results are not even related to the knee surgery - they could be a result of inactivity. So there are two things required - exercise to improve the strength and flexibility of the knee, and exercise to improve other functions, like that ITB and gluteus weaknesses.
So my advice, as much as I hate passing the buck, is that you need to see a biokineticist. You have a very conprehensive set of results there - the job is half done, now it's a matter of exercising and for that, internet advice won't be enough.
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