Basic mobility exercises which may be used as part of a rehab program for a posterior cruciate ligament injury.
Knee flexion - heel slides
- Lie on back and bend the knee ensuring the foot stays in contact with the floor. Repeat 10 to 20 times.
- Slight discomfort may be felt but not pain.
Knee flexion assisted
- As above but use a towel or similar to pull on the leg, increasing movement.
- Keep the heel of the back leg on the ground and gently push forward.
- This will stretch the large Gastrocnemius muscle which attaches above the knee.
- You can hold this stretch for at least 20 seconds and repeat 3 times.
- This set of stretching can be done three times a day - more as long as it does not hurt.
- Some therapists recommend holding stretches for up to 40 seconds or more.
- Sit on the floor with both legs straight out in front.
- Rotate the straight leg outwards and lean forward at the hips to feel a stretch under the thigh.
- Hold stretch for 20-30 seconds.
- Repeat the stretch throughout the day at least 3 times