2-3 sets of 8-10 reps
1. Lying Knee Bend
- With both knees straight, slowly bend your sore leg by sliding your foot along the floor or bed towards you as far as is comfortable.
- Hold this position for 2 seconds before straightening your leg.
2. Static Quad Strengthening
- Tighten your thigh muscle and gently push the back of your knee into the bed.
- Hold for 10 seconds and then relax your leg.
3. Supported Leg Raise
- Place a rolled up Yoga mat or blanket under your knees. Push your knee into the roll and straighten your knee as much as is comfortable.
- Hold the position for 10 seconds and then relax.
4. Lying Leg Raise
- With one leg straight, and the other one bent, slowly lift the straight leg off of the surface below.
- Hold this position for 5 seconds before returning your leg to the bed.
5. Seated Knee Extension Stretch
- Place your foot on the chair opposite. Gently push downwards and straighten your knee as much as is comfortable.
- Aim to hold for up to 10 seconds. Release and then repeat.
