Basic/Range Of Motion Exercises
Beginning
Knee Extension
Re-establishing comfortable full knee extension (how straight your knee can go) is the most important part of diminishing knee discomfort and returning knee function. The goal of knee extension exercises is to have your affected knee go as straight as your non-affected knee. Most people are able to hyperextend their knee or go slightly beyond neutral. This means the goal of the program is to re-establish your personal baseline hyperextension (if you have undergone a total knee replacement, the goal is slightly different – obtaining neutral extension or straight without hyperextension). If your knee does not have hyperextension, do not worry – the goal remains getting symmetric knee extension. As you do these exercises, you may feel discomfort in your knee (it may be in front, back, sides, or a combo of them); that is ok – there is nothing bad happening, only good. The more you stretch your knee, the sooner it will start feeling better.
Watch Knee Extension Exercises
Knee Flexion
The importance of knee flexion was listed above. The stretches are designed to be held for 30 seconds. The description for towel pulls, wall slides, and seated heel slides are listed during the daily exercise program. Again, they are all designed to allow you to perform a stretch for at least 30 seconds.
Watch Knee Flexion Exercises
Again, doing these exercises may cause some discomfort in your knee. This may be in the front, back, or sides. This is normal – it’s not doing any damage. The more you work on getting your extension back, the sooner your knee will start feeling better.
At the bottom of this page is a “flare-ups” tab. There will be times that your knee may become aggravated, causing increased swelling and discomfort. Clicking the ‘flare-ups’ tab will take you to a page educating you on how to handle these situations.
The goal of obtaining full knee range of motion by performing these exercises daily is important. If you are able to achieve the goal prior to 2 weeks of performing these exercises, you can go ahead and begin the Strengthening 01 video series. As you progress with Strengthening 01, make sure you maintain full knee extension and full knee flexion. If you lose either extension or flexion, continue with Strengthening 01 but resume range of motion exercises.
If you have not achieved full knee range of motion by 2 weeks, you may begin Strengthening 01 but continue with knee range of motion exercises until you have have full knee extension and knee flexion.
Click On "Day 1" To Begin Range Of Motion Exercises
Then come back each day and continue with the next day’s exercises. If you have not achieved your full symmetric motion after 7 days then continue with Basic/Range of Motion exercises.
To Repeat, the goal of obtaining full knee range of motion by performing these exercises daily is important. If you are able to achieve the goal prior to 2 weeks of performing these exercises, you can go ahead and begin the Strengthening 01 video series. As you progress with Strengthening 01, make sure you maintain full knee extension and full knee flexion. If you lose either extension or flexion then continue with Strengthening 01 but resume range of motion exercises.
If you have not achieved full knee range of motion by 2 weeks you may begin Strengthening 01 but continue with knee range of motion exercises until you have have full knee extension and knee flexion.