Top Knee Extension Stretch: How to get your knee straight!

Описание: Dr. Ludlow demonstrates the best way to get your knee straight!

AJ here, with Stronglife Physiotherapy. Knee range of motion can be difficult to get back after an injury or surgery and if you can't fully straighten your knee it affects the way you walk and leads to other problems. So I want to show you the Stronglife Protocol for getting your knee range of motion back.

The longer you wait to try and get you range of motion back after an injury or surgery the more difficult it becomes, so this is best started sooner rather than later.

Stretching is a function of time and intensity. For this situation I recommend a low load long duration stretch, meaning a lower intensity stretch held over a longer period of time. A large amount of time spent stretching at end range is critical in getting your range of motion back.

You're going to need a backpack, bag or purse, something that has two straps or handles. Put your leg through the straps so they rest above and below the knee and prop your leg up. Next put some weights in the bag. You can use cans, books, or whatever you have available. Start with about 5 pounds, but the amount you use will vary depending on what you can tolerate. And keep in mind it will get more intense towards the end of the stretch. The more you do this stretch, the more weight you will be able to tolerate so add more as you are able. If you can't handle any weight on top of your knee that's OK just start doing the stretch without any weight and work up from there.

Hold the stretch for 10 minutes. Then rest for 10 minutes. Then repeat the stretch for 10 more minutes. Do this cycle twice a day until your knee fully straightens. If your opposite knee is healthy use it as a comparison when the two are equal you have reached your goal.

Doing this stretch daily, as instructed, can get you your range of motion back in as little as a few days. But everyone is different and it could take several months. However long it takes, don't give up! Be consistent and you'll get your range of motion back If done correctly, this is an uncomfortable stretch but it shouldn't be excruciating. It should be something you can handle doing for the full amount of time twice a day. It's best to have a distraction so put on your favorite show, grab a timer, and get it done!

Thanks for watching! Hope you have a great day, and stay strong!

http://www.stronglifept.com/