Important Note:
These exercises were designed as a place to start to address your symptoms. These exercises should not be performed or continued if they cause or increase your pain in any way. Using these exercises for self-management of your symptoms does not replace the value of being assessed by a Health Professional.
1. Heel Slides With Towel
Sit down against a wall and place a towel around the heel.
Gently pull the towel to flex the knee until a stretch is felt.
Then gently push your heel into the towel to slowly straighten.
The goal is to work on slowly moving the knee into flexion (bending) and extension (straightening) and gradually progress the range.
Do it frequently throughout the day to keep it moving and help decrease the swelling.
Perform 20-30reps, 3 times/ day.
2. Quadriceps Isometric Contraction
Sit with your leg extended.
Tighten the quadricep muscles on the front of the thigh by trying to push the knee down and lift the heel up off the floor.
Do not push into pain.
Hold for 5 seconds and then relax.
Repeat 10 times, 2-3 times/ day.
3. Glutes Bridge On Heels
Lie on your back with your knees bent.
Raise your forefoot and push your heel to the ground to relax the muscles in the back of your thighs.
Squeeze your buttocks together and lift them off the ground to make a straight line with your body.
Hold for 2-3 seconds, return to starting position and then repeat.
Perform 10 times, 2 times/ day.
