Heel Slides

Lie down on the floor or your bed with your affected leg flat.

Bend your good leg at your knee joint with the foot placed flat on the floor.

Slowly bend your affected leg at your knee joint as you slide your heel toward you on the floor or bed.

Keep sliding your heel and bending your knee until you feel some pressure on the inside of your knee.

Hold it for a count of 6 seconds.

Slide your heel back down, so your leg is straight on the floor or bed.

Relax and repeat at least 8 to 12 times.

Switch legs and repeat steps 1 through 4, even if only one of your heels is affected.