Self knee distraction is a joint mobilisation technique designed to create space within the knee joint, helping to reduce stiffness and improve overall mobility. This exercise can relieve pressure, enhance joint glide, and support movement retraining in conditions such as early osteoarthritis or post-injury tightness. It’s often used in knee rehab programs to restore comfortable range of motion.
- Lie down on your back.
- Place a rolled up towel, small ball or foam roller in the crease of your knee.
- Bend your knee to keep the towel in place.
- Use your hands to pull your knee slightly further into flexion, and then release.
- Tip: If you can’t reach your leg, use a towel or belt to bend the knee further.
- Repeat this as many times as your Physiotherapist has prescribed.