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The following flexibility exercise may be suggested by your therapist. Repeat as many times as instructed. Stop the exercise if it causes pain and discuss it with your physical therapist or doctor. During the exercise, be sure not to bounce.
Sit with your legs extended, foot flexed. Place a towel around one heel. Hold one end of the towel in each hand.
Pull the towel toward you, sliding your heel toward your rear end. Keep your heel in contact with the mat.
You should feel a stretch across the front of your knee. Hold for 10 seconds. Then slowly slide your foot back out.
Repeat 5 times.