How to do it
You need: A resistance band, A sturdy chair.
Sit tall in a sturdy chair with a light resistance band looped around the ankle of the operated leg and anchored to a chair or table leg behind you.
- Start with the knee bent and the band pulling it gently backward.
- Straighten the knee against the band, going as far as your surgeon's protocol allows.
- Squeeze the thigh muscle for a moment at the end.
- Lower the knee back slowly, resisting the band all the way.
Form cues
- The movement is smooth and controlled in both directions.
- You work within the range your surgeon has allowed, not forcing full straightening too early.
- The thigh muscle does the work, and the knee joint feels supported.
Common mistakes
- Using a heavy band too soon after the graft.
- Snapping the knee straight or letting it drop back quickly.
- Working into a range or load your protocol does not yet allow.
Safety: Stop and message your physio if you get pain around the graft site, the knee swells or gives way, or the wound becomes hot, red, or leaks.