Wall Slides

 

  • Lie on the floor with your affected leg against a wall and your unaffected leg through a doorway. Make sure you are wearing a sock or place a towel underneath your foot to decrease friction with the wall. 
  • Gently allow gravity to assist your heel in sliding towards the ground allowing your knee to bend as far as it will go. 
  • Hold the flexed position for 5 seconds, and then slowly straighten your leg up the wall again. 
  • Perform 3 sets of 20 repetitions daily.