I'm still suffering with my sore knee and now that I'm back from Romania (what a beautifully striking race!) I can get it looked at.  

In the meantime, here are some ideas for toning/conditioning your lower body with exercises which won't put any pressure on bad knees if you're in the same boat as me.

These exercises are not necessarily to help fix your knee issues, I suggest you go to your physio or doctor who can assign you to the right medical practitioner.  


These exercises can be done even if your knees are in tip-top condition and focus on your glute max (main part of buttock), hamstrings, inner thighs, lower back, glute medes (outer side of buttocks) and calves.