Improving Knee Extension Range of Motion after Injury or Surgery (ACL, Meniscus, Knee Replacement)

Get our Knee Program: Assess and improve knee extension range of motion in a simple, safe, and effective manner. 💪 PROGRAMS: 📩 MAILING LIST (exclusive deals, offers, and information): 🏆 COACHING: 📝 ARTICLES: 👕 APPAREL: 🎧 PODCAST: AFFILIATES: 👟 Minimalist Shoes: | use discount code REHAB15 for 15% off your entire order 📚 MASS (Monthly Research Review): Follow Us: YOUTUBE: @e3rehab?sub_confirmation=1 INSTAGRAM: TWITTER: FACEBOOK: TIKTOK: @e3rehab Intro & Disclaimer (0:00) Self Assessment (0:24) How Much Knee Extension Do You Need? (1:42) Ideally, the same amount as your uninvolved side. If you can achieve 5 degrees of hyperextension on your uninvolved side, then your goal is to regain 5 degrees of hyperextension on your involved side. You’re aiming for symmetry. If you’ve had surgery on both sides or your uninvolved side isn’t a good reference due to a prior injury, then I would recommend, at the very least, aiming to get the knee completely straight. Exercises (2:18) There are two things that I want to emphasize about the exercises: do them early and do them often. Put rehab at the top of your priority list! There is some evidence to suggest that early outcomes are related to later progress. The absolute easiest thing that you can do throughout the day, every single day, is active quad contractions. I’ve never had anyone overdo this. If you’re sitting in your office chair and you think of it, scoot forward, straighten your knee, squeeze your quads for 10 seconds, relax, and repeat 10 times. Just finished a meal? Before you get up, straighten your knee, squeeze your quads for 10 seconds, relax, and repeat 10 times. Watching sports? Every time there’s a commercial break or a timeout, squeeze your quads for 10 reps of 10 seconds. You get the idea. Super simple. If you need to intensify the movement because your range of motion is improving so much, you can use a towel or some other object to aid in creating a calf stretch while straightening the knee as you contract your quads. The other thing that you want to do is prop your heel on a towel at least 3 times per day for 10-15 minutes. Remember this phrase, though: low load, long duration. You do not want to be writhing in pain for that 10-15 minutes. You want to create a stretch that might feel a little uncomfortable, but it’s tolerable for that entire 10-15 minutes. If you’re holding back tears or gritting your teeth, that’s too much and it’s counterproductive. Try to keep the toes pointing up and relax into the position. Contract your quads periodically throughout or follow up with active quad contractions and generalized movement (it may feel stiff after). You can progress the movement by increasing the frequency, duration, height (if needed), or adding weight. You can either add weight directly on top of the thigh or by placing it in a handbag that you place over your leg. As you gain strength and control, you can add banded TKEs which are standing quad contractions against resistance. Another great option is retro walking where you’re walking backwards on a treadmill or open space for 10-20 minutes daily or every other day. Key Takeaways (4:35) 1. Actively contract your quads with a straight knee for 10 reps of 10 seconds frequently throughout the day. Do this while working, studying, eating, or lounging! 2. Prop your heel on a towel for 3 sets of 10-15 minutes each day. Contract your quads on and off throughout. Add a weight if needed, but make sure the stretch is tolerable the entire time. function slowly improves, add banded TKEs and retro walking and don’t forget to just strengthen the quads in general! ----- Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.