<s>[INST] I am having tightness in my right knee. There is not any pain, but when I go to bend my knee it is extremely tight. On occasion I feel a tightness on top of my knee cap, but most of the time it is right below the knee cap (upper shin area). I have attempted to do extra stretches of my quads but the tightness is still present. [/INST] Hello, I have studied your case. There is possibility of spasm or meniscus injury.Till time continue knee Range of motion exercise, active and against resistance.Strengthening Exercises: Do quadriceps strengthening static exercises, Straight leg raises, hip adduction and abduction, ¼ and/or ½ squats Active assisted ROM stretching, emphasizing full knee extension (flexion to tolerance).Physiotherapy like ultrasound and TENS may help you.If no relief then you will again need investigation like MRI and BLOOD COUNT.Hope this answers your query. If you have additional questions or follow up queries then please do not hesitate in writing to us. I will be happy to answer your queries. Wishing you good health.Take care. </s>