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When it is difficult to achieve flexion on your own it is helpful if the therapist applies a firm but gentle sustained force for twenty seconds at a time to help stretch the quads.
You could get someone to help you with this at home.
The force should not bring on excessve pain. After a minute of relaxation, the flexion can be applied again.
Icing the knee will be helpful if the knee is painful and warm after these exercises.
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