Hi all

Managed to "semi dislocate" my left knee last night, embarrassingly, by just rolling 😂. Knee seems to have popped and jumped out of joint. Initially I couldn't straighten my leg and was in pain but after sitting and letting it rest, leaning it to the left, it popped back in. I could then straighten my leg again. Nothing feels ripped and there is a bit of pain but not much. Looking for some rehab exercises to tighten everything up. Don't want that to recur and really don't want to test any ligaments

Any advice welcome

Simon