Knee Extension Stretch

What it does

The back of the knee capsule tightens if the knee rests bent, which is tempting when it's sore. A sustained stretch counteracts that.

Our physiotherapists use it most often for total knee replacement, ACL tear and patellar fracture, and it features in our knee pain physiotherapy programmes.

How to do it

1. Sit or lie with your heel on a rolled towel or cushion so the back of the knee is unsupported.
2. Relax and let the knee sag towards straight.
3. Tighten the thigh muscle every so often to push it straighter.
4. Hold for 5 to 10 minutes.
5. Never put a pillow under the knee itself for long periods after surgery.

How much

5 to 10 minutes, 3 to 4 times a day in early rehab.

Common mistakes

• Resting with a pillow under the knee.
• Stopping when it feels stiff; mild discomfort is expected.

Stop and check with us if

• Pain becomes severe or calf swelling appears.

Frequently asked questions