6 Exercise Tips to Help fix Knee Hyperextension
Hyperextension is the forward movement of the knee joint caused by weakness of the quadriceps muscle which functions to actively extend the knee and flex the hip, or injury to the anterior cruciate ligament which passively translates the shin bone or “tibia” of the lower leg forward. This is common for people suffering from neurological conditions, such as stroke, cerebral palsy and spinal muscular weakness, and post-surgical patients, who have had ACL replacement and knee reconstruction. Because of their knee hyperextension, they have problems walking, particularly experiencing knee buckling when bearing weight on their affected leg, and this makes them susceptible to falls.
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Here are some useful exercises that can be done to fix knee hyperextension and improve your walking.
1. Isometric strengthening of the quadriceps
This is easiest way to strengthen your quadriceps muscle especially when you are still too weak to do strenuous exercises. Put a towel under your knees. Now, lay down and press the towel backwards against your knee. Hold for 6 seconds and repeat 10-20 times. Don’t forget to breath while doing this exercise! To prevent holding your breath, count from 1 to 6 while doing each repetition.
2. Short arc quads
Roll a bigger towel and put it behind your knee. This time, try to lift your lower leg upwards until your knee and thighs are aligned. Slowly lower your leg until your heel touches again. For 10-20 repetitions, do this. As an option, add weight to your ankles (1-2 lbs) in a progression.
3. Straight leg raises
While laying down, lift your whole leg up and hold that for 6 seconds. Once you’re done with a repetition, make sure to lower your leg slowly towards the ground. You can initially use your body weight for resistance. Next, try adding ankle weights. This should be repeated 10-20 times.
4. Squats
You may do this with your back flat against the wall if you don’t feel confident without a support.
Standing with your feet shoulder width apart, stand tall. Now, place your weight on your feet and lower your whole body. Flex your knees. Make sure that your knees don’t go past your toes. Hold the squatting position for 6 seconds then slowly go back to your starting position. Do this 10-20 more times.
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5. Step ups
If you have stable balance and need a more challenging exercise, you can proceed to doing step ups. Step onto a block with your right leg and then use it to lift your body up until your left foot reaches the top of the block. When going back to the ground, use the left foot to lower yourself down. This should be repeated 10-20 times for each leg. As a progression, you may place ankle weights on both your legs.
6. Biofeedback device
Using nCounter’s Joint Angle Feedback can assist with faster improvement of knee hyperextension. You will get real-time feedback on whether you are activating the correct muscles and doing the right movements. At the same time, you will be able to know the range of motion of your knee, whether the hyperextension is improving or not with the exercises. Just put the device on the affected knee using the associated Velcro strap and you will be good to go!
