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Also known as range of motion exercises, these include gentle stretching exercises, which move the affected joint through a full range of motion. While knee flexibility is predominantly seen as the stretching and bending the knee, its connection to the hip and ankle also play a role in its flexibility.

Exercises that concentrate on moving the hips and feet in smooth circular shapes are key here. These flexibility exercises make sure that there is no loss of motion in the knee due to muscles and tendon shortening through lack of use. Just like for non-sufferers, these exercises need to be done every day to have a positive effect.

Whilst stretching is important to help keep you flexible you also need to be careful avoid pressure on your joint so don’t hold the stretch position for a long time.

Frontside thigh

The frontside thigh stretch is designed to stretch out your thigh, helping to increase your overall flexibility and range of motion. This can be done either standing up (as in the video) or lying down as per the bullet points below which can include a resistance band:

  • Original position: On the side, with your lower leg at 90° angle for hip and knee joint. The upper leg is stretched.
  • Flex your lower leg to the back and pull with your hand or an arm elongation (e.g. towel) until you feel a nice stretch on the frontside of your thigh.
  • Keep this position for approximately 5 minutes, than relax.
  • Repeat 5-10 times.

Backside thigh

  • Original position: Dorsal, hip angle is 90°. To support the position of the thigh use your hands or an arm extension like a towel or a gymnastics band.
  • Extend the flexed leg until you feel a distinct but not painful stretch on the backside of your thigh.
  • Keep this position for approximately 5 seconds and retreat slowly to the original position.
  • Repeat 5-10 times.

Exercise playlists

We’ve come across a playlist from the Össur Academy which offers a range of stretching and muscle strengthening exercises using a variety of apparatus from chairs to exercise balls.

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