Due to a change of workplace, and a tight work routine, I don't have time to go the gym when I'm out of work anymore.
To make things worse, I have a knee injury that makes almost impossible to jog. After ten minutes of a mid-pace jogging, the knee feels like something is stabbing it.
Before the workplace switch, I was able to go to the gym and exercise. Specifically about the knee, I was told not to run, do squats or use the leg press at all, but to use the static bike and do leg extensions, taking care of not using too much weight.
My question is if there are any exercises that I can do after work that would help me get into shape again without damaging anymore my knee.