[unknownkonrtist]

First off check with a doctor and see what the scoop is. If you did tear something your just making it worse. My girlfriend just had orthoscopic to pull torn cartilidge out of her knee. She's been out of the gym for a month, mild walking and day to day activity only. After the month she is cleared to start cardio and mild leg exercies such as light leg extensions (not isolated), light leg press and body weight squats down to 45 degrees. After the month we can try to deepen the squats to a steeper angle.

Honestly though get it checked out. She put it off and this is where she ended up. Unless your going to have the knee completly re-built you should be back up to almost par within 3 to 4 months. If it comes down to needing major work, check out the spreads on Victor Martinez in Muscular Development magazine. He had his knee cut wide open and is know in rehab.