How to do it
You need: A small rolled towel.
Sit or lie with the operated leg straight out in front of you, with a small rolled towel under your ankle if that is comfortable.
- Tighten the thigh muscle of the operated leg, pressing the back of the knee down toward the bed.
- Feel the muscle firm up and the kneecap draw slightly up toward your hip.
- Hold the squeeze while you keep breathing normally.
- Relax the thigh fully and rest for a few seconds before the next one.
Form cues
- The knee stays straight the whole time - this is a squeeze, not a bend.
- You can feel the thigh muscle go hard if you rest a hand on it.
- Your breathing carries on steadily throughout the hold.
Common mistakes
- Holding your breath or bearing down while you squeeze.
- Pressing so hard that the joint itself becomes painful.
- Squeezing only your buttock and not the front of the thigh.
Safety: Stop and message your physio if the knee becomes hot, red, and swollen, or the wound leaks fluid, or your calf becomes painful and swollen.