Heel Slides
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Using a strap (dog leash, sheet), pull your foot to bend your knee.
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Hold 5 - 10 seconds in a bent position, then slide your foot out and straighten your knee.
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Perform _____ sets of _____ repetitions or for a total of _____ minutes.
Knee Extension Mobiliztion
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Place your hands above the knee.
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Push down on thigh to fully straighten your knee.
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Hold for 5-10 seconds.
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Perform _____ repetitions or for ____ minutes, _____ x / day.
Patella Mobilization
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Place your fingers at the edge of the knee cap. Keep your quadriceps muscle relaxed.
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Pull/push the knee cap up/down or to the side, as directed by your PT.
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Hold for 5-10 seconds.
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Perform for ____ minutes, _____ x / day.
Prone Hang
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Lie on stomach w/ foot or lower leg hanging off table/bed.
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Use an ankle weight for additional stretch.
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Hold 1-5 minutes.
Prone Knee Flexion Stretch
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Wrap a sheet around your foot and pull to stretch the knee and increase flexion range of motion.
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Hold 1-3 minutes.
Seated Knee Flexion Stretch
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Bend the knee as far as possible.
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Assist knee flexion by pushing your lower leg back using the uninvolved leg.
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Hold 5-10 seconds. Repeat 10x.
Seated Passive Knee Extension
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Sit down with your foot propped up on a chair in front of you.
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To increase pressure and range of motion:
- Add a small weight onto your leg(as shown), or
- place the straps of a bag on each side of your knee and place 5-15 lbs in the bag.
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You may place an ice pack on your knee for reducing pain and swelling.
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Hold this position for 1-3 minutes.
