Leg and knee injury

Exercise No.1

• Sit on a firm, flat surface (such as a bed or chair) with your hands behind you for support.
• Bend your uninvolved leg, keeping the affected leg straight.
• Straighten out the affected leg as much as possible, tightening the muscles on top of your thigh, ie, push your knee down onto the bed or chair.
• Hold for 5 seconds, then relax.

Exercise No.2

• Sitting as before.
• Bend your affected knee up towards your chest
• hold and slowly straighten down again.

Exercise No. 3 

• Sit on a firm, flat surface with your hands behind you for support.
• Place a rolled towel under your knee and bend it about six inches.
• Raise your  foot until your knee is straight.
• Hold for 5 seconds, then relax.

Exercise No. 4 

• Sitting as before.
• Bend uninvolved leg, keeping your affected leg straight.
• Straighten the affected leg as much as possible,
• Tightening the muscles on top of the thigh.
• Raise your leg up from the floor/bed by approximately four inches.
• Hold for 5 seconds, then slowly lower and relax.

Exercise No. 5 

Whilst Sitting (On a Chair)

• Straighten your affected leg out in front of you.
• Hold
• Lower down and bend your knee back as far as is comfortable.

Exercise No.6 

• Lying on the floor face down, but supported on your arms.
• Bend and straighten your knee.

 Repeat each exercise 10 times, at least 6 times a day