You know the cringe factor that causes you to shiver or grimace when you think about fingernails on chalkboard? The flinch, the drawing back sensation-- the stability issues and gristly-cartilage noises I get in my right knee [if I haven't been working out] after my PCL tear trigger this, and my inability to 'trust' my knee, combined with 'the muscles deactivating somewhat shortly after a workout', are causing problems with me returning to full activity like 'normal walking'
The PT I went to prescribed a lot of exercises-- nearly all of which seem to be just strengthening my quads. For example, the resistance band leg exercises when I'm standing on the blue Theraband pad just seem to strengthen my quads in a manner that provides stability by making the leg a pillar, rather than strengthening the stabilizing muscles you use when reflexively maintaining balance.
My best luck so far? High intensity deadlifts/squats. However, after I've got them activated, I don't seem to be able to maintain normal use. So much as thinking about the instability causes me to flinch in fear and fall back into planting and directing my steps with my left leg. It's also really hard to do the exercises every day-- feels very machine-like and lifeless.
So I need some way to get the muscles activated, strengthened, and keep them activated.
I feel like I'm forgetting how to walk 'normally'.