This exercise is a quad stretch and its aim is to lengthen the soft tissue on the front of your thighs and hips.

Standing on one leg and holding onto the wall or another object for some balance, you want to bend your other knee bringing your heel towards your bum. Use your hand to hold onto your foot or ankle to pull your heel closer to your bum to increase the stretch on your quads. Once you have finished the stretch return back to the start position.

You want to make sure your knees are in-line with each other, and the knee of the leg you are stretching isn’t forward compared to the standing leg, this will ensure you are stretching your quads across your thigh and front of your hips.

As a rough guide aim to hold the stretch position for at least 1 minute, but follow your rehab programme for the recommended duration, and ideally make sure you are warm before you perform it.

This exercise can also be performed in lying, either on your side or face down. If you need some help to bring your heel closer to your bum you can hold a towel wrapped around your ankle which you can gently pull up with your hand.

There should be no pain in your knee joint with this exercise but a feeling of stretching in the quads muscle.