Gaining knee extension range of motion after an injury or surgery is difficult! Watch the video to learn how to regain your range of motion quickly!
FEEL: You should feel a stretch in the back of your leg.
COMPENSATION: Keep your knee relaxed and straight. Don’t let your knee hit the ground while the weight is being applied. Keep your toe pointed up so your hip doesn’t rotate up.
FEEL: You should feel a stretch in the back of your knee. If performing after surgery or injury, it is common to be uncomfortable.
COMPENSATION: Keep the knee straight. Make sure your kneecap is off the edge of the table. Stay relaxed!
FEEL: Really focus on squeezing your quad. Sometimes touching the muscle, massaging it, or hitting it can help. Think about moving your kneecap up and towards your hip socket. Push your knee down into the ground. Move your shin bone in the shape of a “J” by moving your knee down and your heel up at the same time. Squeeze both quadriceps at the same time to improve the quality of the quad contraction.
COMPENSATION: Do not lift your entire leg off the ground, focus on getting your knee fully straight similar to the other side.
FEEL: You should feel an entire contraction of the front thigh muscles and your leg working hard.
COMPENSATION: You should not be feeling these exercise exclusively in the front of your hip. If you only feel the muscles in the front of your hip working, it means you are not squeezing your thigh hard enough or you’re are not squeezing the quads when you are lifting your leg. Maintaining the thigh squeeze is the most important part of this exercise!
FEEL: Feel your knee straighten and your quadriceps and glutes fire when your foot is on the ground.
COMPENSATION: Do not let your knee buckle. Keep it squeeze as hard as you can when your weight is on your foot.
FEEL: You will feel your quads working with this exercise and maybe even your glutes. You may also feel a stretch behind your knee in the calf and hamstring region when your knee is straight.
COMPENSATION: Keep your hip extended (pushed forward) and stand tall as you perform this exercise, don’t let your butt go back and your hip bend when you straighten your knee.
0:38 Knee Extensions Safe?
2:15 Knee Extensions Functional?
The knee extension machine is present in most gyms across the United States. While many people use this machine, many others do not for fear of causing damage to their knees. Why is it that some people fear the knee extension machine? Is it safe to use? Is it a useful tool? Is it “functional” ? This video will teach you why the knee extension machine is safe, why it can be crucial to overcoming knee pain, and how to include it in your exercise or rehabilitation program!