Microfracture: Creating very small holes from the bone and bone marrow under the damaged cartilage, which stimulates the bone to repair by itself (through marrow cells), resulting in freshly fashioned cartilage difficulty. Heel raises: Stand upright and area both equally arms on a chair. Increase your heels, keep 10 secs then https://www.theorthopaedicandpainpractice.com/what-are-cartilage-lesions/