1Knee Flexion
- Come into a comfortable upright sitting position with the legs outstretched.
- Slide the foot of the target limb along the ground towards the bottom.
- Allow the knee to bend to the point of resistance and slowly slide to return to the start position.
- Repeat as per Physiotherapist’s guidelines.
DO before and after elevation
2Ankle Dorsiflexion [AROM]
- Come into a sitting position with affected limb out long.
- Position a towel underneath the leg to elevate the foot.
- With a straight knee, move the ankle so the toes are coming towards the head.
- Lower to a comfortable resting position and repeat.
- Repeat as per Physiotherapist guidelines.
DO before and after elevation
3Inner Range Quads
- 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.
4Bridge
- Start by lying on your back (palms down for more stability).
- Bend your knees and keep your feet flat on the floor, shoulder width apart.
- Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
- Slowly return your hips to the ground and repeat.
5Gastrocnemius
- Stand with toes pointing straight forward.
- Step one leg out in front – make sure your toes are still pointing forward.
- Keeping your back knee straight and back heel on the floor, bend your front knee.
- You should feel a stretch on the back of your calf.
- Complete as per Physiotherapist instruction.