Microfracture: Building small holes during the bone and bone marrow underneath the damaged cartilage, which stimulates the bone to repair by itself (through marrow cells), leading to freshly fashioned cartilage challenge. Heel raises: Stand upright and spot both palms on a chair. Increase your heels, hold ten secs then chill out https://www.theorthopaedicandpainpractice.com/what-are-cartilage-lesions/