Terminal knee extension
Heel on a rolled towel. Press the knee down straight. Getting it FULLY straight comes first.
- Hold 5 seconds
- 20 times, 4 times a day
Should feel: The back of the knee stretching Should not feel: —
Home / Patient library / Exercise sheets / Sheet 36
Knee ligament rehabilitation
Hip & knee · ACL and ligament injury
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.
A4 PDF, 0.2 MB. Free to download — no sign-up, no email address needed.
Quad sets
Tighten the thigh hard with the knee straight.
- Hold 5 seconds
- 20 times
Should feel: The thigh working Should not feel: The thigh not switching on — tell us
Heel slides
Slide the heel up to bend the knee.
- 10 times
- 4 times a day
Should feel: The knee bending further each week Should not feel: Sharp pain
Hamstring curl
Lying face down, bend the knee against light resistance.
- 12 times
- Daily
Should feel: The back of the thigh working Should not feel: Cramp
Single-leg balance
Stand on one leg. Progress to eyes closed.
- 30 seconds
- 3 times daily
Should feel: Steady control Should not feel: The knee giving way
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
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