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Active knee flexion
- Lie on your stomach with your knees straight. If your kneecap is uncomfortable, roll up a washcloth and put it under your leg just above your kneecap.
- Lift the foot of your affected leg by bending the knee so that you bring the foot up toward your buttock. If this motion hurts, try it without bending your knee quite as far. This may help you avoid any painful motion.
- Slowly move your leg up and down.
- Repeat 8 to 12 times.
- Switch legs and repeat steps 1 through 4, even if only one knee is sore.
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