Knee hyperextension, what to do? Sports rehabilitation can help

Author: Xu Yanhua, 920th Hospital of the Joint Logistics Support Force of the Chinese People's Liberation Army

Reviewer: Xie Meiming, deputy chief physician, Western Theater Command General Hospital

Knee hyperextension is a pathological phenomenon in which the knee joint is overextended, exceeding the normal range of motion. Normally, the knee joint will have a certain degree of bending when standing or walking, but if the knee is hyperextended, the knee joint will be straightened backwards, even slightly arched.

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Hyperextension of the knee may be caused by an imbalance in the strength of certain leg muscles, such as the muscles in the front of the thigh are too weak and the muscles in the back are too tight; it may also be caused by problems with the joints themselves, or incorrect walking posture, etc. If the knee is hyperextended for a long time, it will cause great harm to the knee joint, such as causing knee pain and damaging joint cartilage, so we must prevent and treat it as soon as possible and recover effectively.

1. How to prevent knee hyperextension?

Maintain correct posture in daily life, stand with feet shoulder-width apart, knees slightly bent, center of gravity stable, walk with moderate steps and correct landing order; strengthen muscle strength, exercise quadriceps, popliteal and calf muscles; improve body flexibility, stretch popliteal and calf triceps; choose suitable shoes with good support and stability; pay attention to daily activities, walk slowly up and down stairs, avoid standing or sitting for long periods of time, and carry heavy objects with correct posture.

2. How to effectively recover from knee hyperextension?

1. Muscle strength training

Lie on the bed, straighten your legs, slowly lift one leg, about 30 degrees from the bed, hold for 10 seconds, then put it down, and repeat with the other leg. This can exercise the strength of the quadriceps.

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Squat against the wall Stand with your back against the wall, feet shoulder-width apart, and slowly squat down so that your thighs and calves are about 90 degrees. Hold this position for 30 seconds to 1 minute, then stand up and rest, then repeat. This action can strengthen the quadriceps and gluteus maximus.

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To train the popliteal muscles, sit on the bed, straighten your lower limbs, then curl your instep, or hold your toes or soles with your hands and pull your feet toward your body. Hold for 30 seconds, then relax and repeat with the other leg.

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2. Stretch training

Calf triceps stretch: Hold the wall with both hands, stand with your feet shoulder-width apart, and place the forefoot on a brick or a step that is about the same thickness as the brick. Lean forward and feel the stretch on the back of your calves. Hold for about 30 seconds.

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Popliteus stretch: Stand on the ground with your feet shoulder-width apart. Take a step forward with one foot, keeping your back leg straight and your heel on the ground. Lean forward and feel the stretch of the popliteus muscle on the back of your back thigh. Hold this position for about 30 seconds, then switch to the other side.

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3. Proprioception training

Balance board exercise: Stand on a balance board with your feet shoulder-width apart and try to keep your balance. You can increase the difficulty by shaking your body back and forth. This exercise can improve your ability to perceive the position of your knee joints.

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Stand on one foot Stand on one foot, keep your balance, and gradually increase the time you stand. This action can also exercise your proprioception.

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When doing rehabilitation training, you should pay attention to gradual progress and avoid excessive fatigue. If you feel pain or discomfort during training, you should stop training immediately and consult a doctor or rehabilitation therapist.