Cheers for this, interested in the anti-inflammatories (give me drugs!!). Not sure about the stretching but not to point of pain. I've been...
...using a scaffolding pole rather than a tennis ball: starting at my knee then rolling up (or down?) it. It kills!! And leaves a bruised feelingthe next day. Subscribe as I do to the no pain no gain theory, I thought this was a good thing?
Otherwise, got some surgical rubber which I tie round my feet (hello!
) and sidestep down the hall there and back a few times.
Also lie on my side, legs together, slightly bent, then raise the uppermost keeping the bend, extend the leg in the air, hold, bring back to bent and then lower.
All done very s l o o o o o w l y.
Do some squats with weights from time to time to. Aiming to strengthen my quads like your wall sits. Might try these instead though, as more likely to do more often.