Health Discuss

im 13, and a dancer. a some years back i had a sac behind my right knee. i had been to the hospital and stuff. one period i was in ballet and it popped, and i went to the doctor , and he said i could still dance and so i took a break for a while, then i started again about 3 months later. now the hooligan behind there is quite small compared to my mitt leg. i cant lift my rightlg as high as my left. if i try to place it even a some cm more i get a zapping pain where the sac was (it kinda feels like a chinese burn??). i debase it every day, and i training the splits every period ( i could never do it atfer it popped) and im almost there, and it is effort stronger, so thats a beatific sign, but: am i doing the right thing? what streches/excersizes can i do to build up the muscle??? thanks !

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the only exercise i could conceive of is doing counsel toes on meet your right handicap (stand on your right handicap only on your counsel toes then go down and up not letting your heel full contact the ground) do same 3 sets of 20-30 reps depending on how much it hurts or how tired you get