Basic/Range Of Motion Exercises
Terminal Knee Extension
While in a seated position, place the strap (such as the one in our Knee Kit) around your arch or midfoot. Be careful not to put it too high toward your toes or you will stretch your calf instead of focusing on your knee. Place one hand on your thigh just above your affected knee, and with your other hand grab both ends of the strap. Push down with your hand above the knee while you pull the strap with your other hand. The goal is to keep your thigh on the surface you are sitting on and get your heel to go up in the air as far as your non-affected heel would go. Hold the stretch for 3-5 seconds and repeat for 10 repetitions. Again, you may feel discomfort/stretch in your knee, and that is very normal.
Position yourself so that you are on your stomach with your knees hanging just over the edge of the surface you are on (most commonly, a firm bed). Keep your affected knee down and place your other foot on top of the foot on your affected side to provide a gentle stretch to your knee. Hold for 3-5 seconds and repeat for 10 repetitions.
*Prone hangs may be difficult to perform. If too difficult you can substitute with Heel Prop Exercises.
Seated Heel Slides
While sitting in a chair, slide your heel underneath the chair as far as you can. Once you are not able to bend your knee any further, place your other leg over the ankle and foot and attempt to pull your foot further (See fig. a). When you can no longer bend your knee in this manner, plant your foot and attempt to slide your hips to the edge of the chair as far as your knee will allow (see fig. b).
It is highly recommended to take the time to ice your knee after your exercises. Prop your heel on a bolster from your Knee Kit, or the LRU Pillow, and wrap the ice wrap from your Knee Kit. Rest for 20 minutes.