with my limited English I'm not sure if I could explain all the exercises that I do ..
But I'll try to post some pic that demonstrate them ( and it's easy to do that . right click to the pic - copy image location - then then post the link inside this code [im*g][/img] "there is no star in the code" )
for
ankle movement and with help with physio doctor I do " Resisted exercise" where I try to move my ankel forward the physio try to push it backward and vice versa. and I do that by myself too using elastic band, or belt ( like in the pic)
Also , I try to stand against the wall and try to bend my knee til it touch the wall, this will help my knee bending + ankle
you can control the distance between your foot and the wall, depending in how bad is your knee bending (with the longer distance you'll have to bend your knee a lot)
and I try to stand straight against the wall but this time my back is touching the wall, and I try to bend my knee ( and unlike the next pic I try to not keep gap between my feet and the wall which is much harder)
I do the same exercise as shown in pic
also I set at the edge of my bed and I put towel under my feet then I try to bend my knee, 50 times by myself, and 50 with the help of the physio doc
and I put small towel under my knee and I should press my knee down for like 10 sec, then I repeat that about 25 times, also , with keeping towel under my knee I try to lift up my leg " it's more like keeping my leg straight'
there are also these exercise where I lie down in my stomach and the physio doc try to bend my knee, and then I try to lift my leg which is extremely hard