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Knee Range of Motion Exercises


These exercises aim to improve the range of motion of the knee. Pain and weakness could lead to decrease movement in the knee, potentially developing stiffness in the joint. Thus, the exercises are taught to prevent knee joint stiffness and aid in returning to your activities of daily living.

Knee Range Of Motion Exercises

Heel slide (Hip/Knee Flexion)

  • Sit upright, back supported, with both knees straightened.
  • Slide your heel along the contact surface and bring your knee towards you.
  • If unable to, hold your thigh with both hands and pull it towards your chest.
  • Hold for 10 seconds as tolertated.
  • Repeat for 3 sets of 10 repetitions.

Knee hang and dangle

  • Lie face down on bed with both of your legs hang over the edge of the bed.
  • Ensure that your knee caps are off the edge of bed to minimize compressive stress on them.
  • Allow the gravity to pull your knees passively into full knee straightening. Hold in that position for 30 - 60 seconds as tolerated.
  • Repeat for about 5 - 10 repetitions.
  • You may add an ankle weight to increase the force as pain tolerated.

- Last updated 4 Jul 2011,9:40 am

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