Knee extension

Posted , 6 users are following.

Any tips for speeding up knee extension? I am doing everything the PT asks at home. Just frustrating 8 weeks post op and two weeks post up on the other knee. Thanks

0 likes, 10 replies

10 Replies

  • Posted

    Jen, I used resistance tubes/band that had handles. I could put them under my arch and they gave me some support in my movements. I'd sit on my bed, legs out straight in front of me, and then slip the band behind my foot and pull it in and push it out. Then I got creative and found new ways to get movement in. It's sort of like when someone spots you when lifting weights, it's the understanding that something is there if you need it that seems to help you push through the difficult movement.

    -Mo

    • Posted

      Thanks! Much appreciation. I am excited to try it and do whatever I can to get my knees straight and as much rom as possible. Have a good day.
  • Posted

    Sit in a chair with another chair in front of you. Move the chair in front until just your heels are resting. It hurts at first so I gradually did it every day. And if you want you can put weights on the knee. That's what my pt did. At home you can make one up buy using two oven mitts with a can of soup in each. Tie the mitts together and hang over the knee while resting your heels on the chair. 

  • Posted

    This is one that has been good for me in every rehab although in my last one, the 5th, I was close to straight from the start.

    Lay face down across the bed with you legs having off at just above the knee. Relax and let your legs relax and hang for count of 5. Repeat 5 times. It will hurt but just relax between each time but just keep trying.

    The other one....lay on you back with your head elevated a little and roll a towel that is placed under your ankle so your foot is about 4" off the bed. Then tighten your quads and with the tightened muscles push The knee downward toward the bed. Hold for count of 10 and repeat 10 times. Gradually increase count to 15 and up reps to 12. Be patient and do all of these slowly so you dont create more pain than necessary.

  • Posted

    Noooooooooo!!!!!!!!!!  Just do your PT and exercises.  There is absolutely no speeding anything up.  Try it and your knee will swell setting you back.  This is a marathon not a sprint.  I started at -14 / +84 and finished 9 weeks of PT at -1 / +128.  I'll do that last degree at the gym.  Just like you, I wanted to do it quicker...bad idea.  Walked a mall withn my daughter...8,000 steps on my FitBit.  Paid for that mistake for days...   Do the work...it will all come to fruition soon.  

    • Posted

      I hope you don't think the excercises I listed are made up to hurry up and cut corners. These are at the direction of a sports medicines therapist with a doctorate.

    • Posted

      I know. I am taking things slowly but just wanted some additional exercises for extensions. Thanks.
    • Posted

      I did not mean to sound like I am doing these all at one. I just wanted some alternative extension exercises that I will do wisely. Thanks.

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