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Physiotherapist Jai Wadwell
Updated 11-6-25
1Inner Range Quads
3 sets of 10 reps
  • Sit in long sitting.
  • Place a rolled up towel under your affected knee/leg.
  • Draw your toes up towards your head.
  • Press the knee into the towel and start to lift your heel off the floor/bed.
  • Hold for a count of 3.
  • Repeat as instructed by your physiotherapist.
2Static Quadriceps
3 sets of 10 reps
  • Sit with the legs extended.
  • Place a rolled up towel under the target knee/leg.
  • Draw your toes up towards your head.
  • Press the knee into the towel.
  • Keep the heel in contact with the ground.
  • Hold for as many seconds as per Physiotherapist’s guidelines.
3Knee Extension
3 sets of 5 reps
  • Come into an upright sitting position.
  • Position a swiss ball or foam roller as demonstrated below, in front of the target limb.
  • The ankle should be directly underneath the working knee at 90 degrees.
  • Begin to press out as if you were attempting to straighten the leg.
  • The ball/roller should stop the leg from moving beyond 90 degrees.
  • Sustain the contraction as prescribed by your Physiotherapist.