Back of the knee cartilage

Hi! Some 12 months ago I injured my knee cartilage (back of the knee) on my left knee due to a bad jogging technique. I could only bend my left leg back (heel towards butt) only 60 percent of the way. My right leg was perfectly fine. (With the heel touching the butt). If I sat down at a computer for an hour or so and got up my left leg would be sore when I started to walk. I would describe it as a sore and dull pain. 

I went and saw the orthopedic doctor. He did an x-ray and said no problem with the bone but the cartilage doesn't look so good. He suggested to stop jogging, complete rest, and gave me a pamplet with some exercises to do. I did that except I wasn't very good at doing my exercises regularly. 

12 months later after doing very little exercise, eating a healthy diet and some water fasting my left leg has improved. I can bend the left left (heel towards the butt) 85 percent of the way. There is not longer any pain when I sit at my computer desk for a long period. My question is what exercise is good to further heal my knee cartilage? I have a pamplet with exercises but I want to hear if anyone has tried something different and got good improvement. Cheers, Chris

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