How to Improve Knee Bending after Injury or Surgery
ฝัง
- เผยแพร่เมื่อ 31 พ.ค. 2024
- Try the exercises from this video to help you restore knee flexion after an injury or surgery.
1. Heel Slides
2. Heel slides with ball
3. Prone Quad Stretch
4. Seated Knee Flexion Stretch
5. Knee Flex on Step
6. Supported Deep Squat
7. Quadruped to Kneeling
Disclaimer: The contents of this TH-cam channel is for information and educational purposes only. The contents should not be taken as personal medical advice to self-diagnose or treat a medical condition. Viewing the contents, commenting, messaging, and any other forms of communication to this TH-cam channel does not constitute a therapist-patient relationship. Any information transmitted through this channel cannot be guaranteed confidentiality to the viewers. Please consult your physician prior to starting any exercise program. Use of the information from this TH-cam channel will be at the sole risk of the viewer. Any injuries, damages, and/or losses resulting in any claims that arise from the use or misuse of the contents will not be the responsibility of Derek Xie or this TH-cam channel.
I had a tibia plateau fracture I had surgery August 16 2023 my knee is soooo stiff I can bend to 90degrees can you give me any advice on how to help me please I cry everyday this is very emotional thank you in advance
Dearest doctor. This is by far the most encouraging video I have found. I get severe pain behind my knee when I try to bend it. I am hoping by doing these exercises i will inshallah reach my goal. Thank you again. May God bless you!
Sir please tell me swelling reduce exercise after acl injury.pls rpl me sir
Thank you Sir
Excellent
Thank you,these are so helpful ❤
THANK YOU!!
Tq bro..I'll try it soon
thnx so much
Thank you 😊 very helpful information!
Glad it was helpful!
Thanks for your valuable information.
You are most welcome
Are there videos of different grades of flexion post tibia plateau surgery
Perfect. Thanks
welcome
Thank you sir
Welcome!
Thank you just the exercise I was looking for!
you are welcome!
Thanks so much
No problem
Thank you sir best workout
Always welcome
Thank you ❤
You're welcome 😊
Thank you so much
welcome!
Thank you so much for your tutorial. I'm 1 month after tibial plateau fracture, yet my next appointment is gonna wait another month. My surgeon just ask me to scratch and step around 30% bw, but I have no idea how to execute any exercise until I found this. I really appreciate your sharing with your knowledge.
Very good video very very very helpful
Glad it was helpful!
Thanks for your video it is really helpful.
Glad it was helpful!
Thank you so much for your useful practical video
You are most welcome
Thanks you so much for your video🙏
I have learned a lots from it👌
It's my pleasure
I´d like to say that your tips have been very helpful to me. I underwent ACL and meniscus surgery (suture), and I only started physiotherapy after a month, so I took a long time to start, and it's been very difficult to progress in knee flexion..... from Brazil thank you !!!
Thankyou for your work
my pleasure!
Thank U! Learned a lot of new exercises to improve my knee motion after the surgery.
My pleasure!
Great video and this is actually the video I'm looking for since I had post op patella fracture. Thank you!
Glad it helped!
This is Very helpful Thank you so much sir
You are most welcome
Hi, thanks for the information, I am 6month post RTKR I have scar tissue, my flexion
at 85, do you think those exercises will help with the scar tissue? Thanks
Thank you for sharing your knowledge with us. I need this after my knee replacement surgery👍🏻
I wish you a smooth recovery!
Pls reply after injury and getting two screws
Thank you so much, sir.
A must need of the hour.
Just got out from ligament injury!! 🙌
very welcome!
Thank you very much for helpful tutorials. I’m much ahead of my recovery because your videos. My PTs were surprised how I able to do many aggressive exercises 2 weeks after no more Crutches/immobilizer ( they’re taking their sweetest time, don’t think they want me to get better soon 💵😳). Will continue to following your videos.
Hi dr. Xie, I found myself having very different range of motion when doing on sit and doing it backwards. I could bend my knee to 90 degrees sitting normally(at most) but i found myself struggling even 30 degree when lay down on my stomach. Is this a common thing and why is this happening ?😢
I had a Quad Tendon rupture Last February (2022) and unfortunately all three operation failed, two completely and the last one has a partial tear but is mostly intact. Due to the time delays for PT I have only about 80 degree of motion in the knee and am told I might not get more. Is there a possibility for some more even if not full recovery?
I can't fold my knee it pain after ligament injury stiffness hard pain very hard
Hii sir your video was so helpful but i have a doubt I made a nerve straight surgery after that i can't bend my knees what to do sir
What about weighted pause squats?
Thankyou gor posting, recently had a hip replacement surgery then 2 months later fractured my femur, had a surgical plate inserted (2 weeks ago), my local health service still never gave me any physio input on what I should be or not be doing. I am 56, a golfer and builder and fairly fit. I dont want to wait too long before engaging in a programme of recovery. This will be a great help to me in terms of stretching, my knee is still quite stiff, getting looser tho. Going to start going to the gym next week.
Hopefully this will help you out!
My ACL surgery after 4 and half month complet but I am not achieved full knee banding .
Please suggest
Excellent excercises for my particular injury, to get knee mobility back, Derek,
thank you. It feels like, that if I work through these, I will be a long way back to normal function of the knee
Thanks again
you are very welcome!
OMG thank you so much for these amazing exercise tips. I had total knee replacement surgery August 23rd and I'm doing great but I feel like I want to get more Bend to my knee. I've been doinv some of these but not all. I'm m definitely going to incorporate all.
My pleasure! I wish you a smooth recovery
Hi thanks for the great video, expecting surgery end of next month or first of the year. I know it will be rough but i can force myself to do these and be much better for it.
I wish you a smooth and fast recovery!!!
Thank you much bro..this is what i need because of my fracture in my right thigh and knee.Godbless you more.
You are very welcome!
How can you get the stiffness out, like it’s a band across your knee
Thanks,im gonna show this to hubby
You are welcome! I hope it helps him out!
Great video, i have undergone ACL and LCL surgeries 4 weeks ago. Will try these exercises under my physiotherapist.
wish you a speedy recovery!
Greeting just had a quick question I could only bend my knee 90° 6 weeks post op ACL SURGERY I don’t know why it’s very hard for me to past 90° I can’t do the prone bending I try but it’s painful why is that
Sudden pain to the back side of leg what happened I don't know unable to do the bending exercise
Thank u very much sir for sharing very informative video. I had an accident and multiple fractures in calf muscles. It is very helpful for me to stretch my leg.
I hope these exercises gives you some relief then!
Sir can I do this experiences because I did the surgery before 5 years 😢
Thanks for sharing this hope my knee improves from my bicycle injury it is so tight until now that I cant bend it 3 weeks past already
I hope you find this helpful and wish you the best in your road to recovery
@@derekxie5353 thank you so much doc it helps me a lot. I'm pretty sure this will be helpful to others as well.
My understanding is the last position, (aka. 'seiza') the knees bent so that butt sits on heels requires > 140' flexion. My surgeon just told me that "typically the maximum flexion for a prosthesis is 130'", so TKR patients cannot hope to achieve this!
Oooh! I’m so going to try these! I got knee surgery on 8/5 and I’m bending at about 120 - 130 degrees and my quad is getting really strong! But I need it to bend the rest of the way !! ! SO interested in the one where yu lay on your stomach and bend ! Thanks for this video !
My pleasure!
Excellent Derek. Can i do these after a patella break? Im now 6 weeks post surgery. Do you have another video that would help?
What surgery did you have if you don't mind me asking? Some orthopedic surgeons have protocols on their rehab program. Most of these exercises are fairly introductory for surgery with the exception of the last one. I usually tell my folks to perform them to your pain tolerance. More is not better especially if it hurts enough to stop and it can irritate the tissues resulting in a set back.
Thank you! The last one is a real challenge to me due to the foot ankle mobility. So I'm using my hands on my knees for support my upper body - ok?
If you are referring to one where you are kneeling at the end, you can always just hang your ankles off the edge so your ankles won't get too uncomfortable
Thanks. 9 weeks now 3 screws tibial plateau fracture. Athlete 67 years old.
Wish you the best of luck!
I have complete fracture tibial plateau on my right leg. I have stainless plates and screws implants. 4 months post op now. Is it safe to do these exercises?
If you are 4 months out, that is usually fine based on healing timeline, but I would check with your doc just in case
Beautifully exhibited!💥
I'm a year out, both knees, TKR and find it very difficult to get on knees, whether floor, pillow, or bed. Any suggestions to practice? Just move through the discomfort? Thank you!😊
I typically have my patients start out kneeling for short durations on a thick foam pad to help with desensitizing the knees and have them get used to it. I make this an exercise for them once it is safe for them to do so and if they had the ability to get on/off the floor in the first place.
@@derekxie5353 Great advice! Thank you! The PTs I had must have never thought a priority. They never introduced how or helped me practice.
Hey thanks for the video. I had surgery last February and for totally forget that I injured my knee except for one thing my flexion. Cannot get my foot to my back of my thigh I’ve got about 3 inches left to go or 2 inches if I go he’ll testify. I’m worried that when I go skiing in a month or whatever. what if I hyperextended what’s gonna happen. ?
Depends on the severity of the hyperextension. Hyperextension of the knee can be associated with an ACL or meniscus injury depending on the mechanism
I would just like to know how many months after tkr you do these?
I typically start my patients 1-2 weeks after surgery to prevent post surgical stiffness. They don't knee to go through full range due to pain, but up to their tolerance
What is the name of the green band you’re using in the video ? I want to purchase one online?
It is a stretching strap by OPTP. You should be able to find it on amazon
I got rod 8 screw metal plate tell me can I do this😭😭😭😭😭😭
I fractured my tibial plateau two months ago no surgery I have full extension but bending my knee hurts so bad I’m telling myself it’s because of the swelling and that physical therapy will help I’m excited to start just got cleared by my doctor now just waiting for insurance to approve it so I can start
I wish you a smooth recovery! Keep up with your exercises!
Is it better to do reps at moderate pain or hold with more extreme pain?
The exercises are done to your tolerance. I don't usually recommend my patients to go to more extreme pain because that can flare up tissues and then you can regress as a result due to increase pain now.
The prone position - lying on my stomach with the strap on my foot and pulling the foot towards my back - will that work with knee replacement or would I be doing any damage? Just curious. I’m almost 8 weeks out after total knee replacement, by the way. Thanks.
That is a stretch I typically have my patients with a total knee replacement perform to their tolerance before 8 weeks. Some pull harder than others depending on pain and what they can tolerate. More pain does not mean they get more results in this case though. You don't want to flare up the joint and irritate it and slow down your rehab
Derek, I'm 53 yrs old. My right knee is at 93 degrees due to osteoarthritis. I have really tight quads. I do all the stretches you showed in this video. My right knee has medial meniscus damage. Stretch until tolerance means it will eventually stretch like a tight rubberband?
Stretching to tolerance means the sensation of the stretch you receive from the exercise is up to what you can handle. It should not be excruciating, but you should feel the muscles in the quad elongating
Thank you so much for your advice. Am 7 months and 2 months post op but still don’t have the bending degree that I want. Anyway my knees were very bad before the surgery, the 7 months now is 109 degrees and the 2 months is 113 degrees what exercises do I need. Thank you
If you had a complicated knee before surgery, it will likely be difficult to rehab to 100%. I would say depending on your age, your activity level, how healthy the joint is before, and your overall medical history, getting to 100 deg is pretty good. I also don't know what surgery was performed so that is hard to say, but these exercises in the video would also help you with bending
@@derekxie5353 Thank you so much for your response am now 115 and 110 but still have pain in both knees. Trying my best to get rid of the thigh pain but is not helping, I feel thigh pain after therapy and exercise at home or walking. I can not walk much anyway what do I do. Thank you
Am in my 6th day after ACL surgery. I cannot achieve full bending especially graft area is stiff. Will try this exercises thank you
One Should not rush into bending the knee... Ideally 1-2 months should be the target
Hello I would like to know at what stages of knee flexion should I be post tibial plateau fracture surgery 1 week 90 2 2eeks 100 3 weeks 110. Where should I be.
That usually depends on your surgeon. Some are more conservative than others depending on your degree of injury. They usually have a protocol for this and the PT you are working with should know
May I know the recommended yoga ball size? Around 65cm?
Not really a recommended size, but the one I used in the video is a 55cm or a 65cm
In how many weeks do you have to gain a full knee extension? I'm on week 7 and have a flexion of 125°.
Depends on the surgery/injury, but usually the faster you regain hyperextension, the better the outcomes
Can you still make improvements at 6-12 months stage in knee flex ion? Will knee to butt ever return if I’m at 130 degrees at 4 months?
Yes, but it is more difficult to make changes the further away you are from the date of surgery
Hi doctor pls answer I’m 31 days out from a acl reconstruction with the quad tendon and I am not yet to reach 80 degrees should this be concerning? Been at 80 degrees for a week and feel like I hit a wall every time I near 80-90
There should be a surgical protocol from your surgeon on where he likes you to be when 4 weeks out from date of surgery. Each surgeon is a little different so I progress each patient differently. I would not say it is significantly concerning though, however, that is given I did not evaluate you
Enjoyed watching your video….. I am 9wks out and stuck with flextion. I was 2 weeks at 110 now I am back to 105… I’m lunging on stairs but I’m goin to try your prone strap assisted leg pull towards buttocks…I haven’t tried that one yet.
I hope you find this helpful!
Hello how is your knee flexion now? Did you reach full flexion?
Hi what is this strap / belt called ? could you please share Amazon link so that I can buy it?
Its called the stretch out strap. www.amazon.com/Trideer-Stretching-Physical-Non-Elastic-Exercise/dp/B092MJ621Z/ref=sr_1_1_sspa?crid=ZDWH48V17DSB&keywords=stretch+out+strap&qid=1693102696&sprefix=stretch+out+str%2Caps%2C486&sr=8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&psc=1
Hi, I am 8 months out from a knee revision. I am around 112 to 115 degrees on flexion. I would like to be around 125 degrees. Is this possible and what can I do to get this. I have a tendency to get scar tissue buildup. I thought about having arthroscopic surgery to see what is going on. I did have a knee manipulation about 6 weeks out. Can I have another one, I have heard it is possible. Thank you Bill.
Hi Bill, there are many factors to contribute to how much knee flexion you can get after knee surgery. The condition of your knee prior to surgery, your prior strength, flexibility, whether there was a procedure done on it beforehand. Without you being in front of me, it is hard to answer your question. I typically try to shoot for symmetry compared to the other side with my patients. Based on what I have seen, the improvements in range of motion are usually steady in the beginning and then it plateaus off the further you are from the date of surgery. I am not going to say its impossible but it will likelihood be difficulty given I have not evaluated you. I will say that 112-115 is pretty good though for a knee revision
Is 105 degree at 12 weeks PO for multiligament surgery a bad sign? I'm progressing but very slowly. ACL MCL PCL reconstruction with quad, hamstring and ankle auto graft. My PT says I won't be able to reach full flexion and 120 is what I should aim for. Is this true? He says multiligament injuries are very hard to get full flexion and this is just so hard to digest
My prior experiences with rehabbing patients with multi-ligament injuries are parallel to your case. It is hard to achieve full knee range of motion back, but its not impossible. The usual case is that the further out you are from surgery the closer you are to plateau. I am not saying this is a guarantee with your case but that is what I have seen
can you help me with some exercise to remove my knee locking everytime i straightened it then when i bend it something is locking in front of my knee.
Sounds like that will require someone to look at your first prior to giving you exercises
Thanks very much for sharing.
Am 5weeks post knee surgery. I still have a lit bit of swoleness and stiffness around my knee and I can only flex my knee upto about 30-30° Angle. How many times in a day can I be doing those exercises in a day to improve my flexion?
It depends on the surgery and your individual response to the exercises, but I typically have my patients perform them 1-2x/day, however, i always tell my patients to use their pain levels to guide them
@@derekxie5353 alright Dr and thanks very much. The surgery I had was an open reduction internal fixation of my left patella which was fractured into two pieces and it was displaced. Am now 9weeks post surgery and am now at 90° flexion
@@clementphiri4193 hey are you walking normally now? Just had my acl surgery
@@cedricdiggory3718 Yes I'm walking just fine and I even Go jogging some times and my flexion is now over 110°
What is the name of that belt/strap sir
it is called stretch out strap, you can purchase it on amazon. thx!
I have terrible range of motion in my knees and I´m doing these exercises and a few others. Sure, my knees are tight and my quads are super tight, can feel that, but what stops the exercise for me is the pain behind the knee. Not in the knee joint itself but just above and below, especially around the fibular head.
Does anyone have a solution for this? (Would be really happy 🙏 can't even bend my knees 90degrees atm)
Hard to say without seeing the actual knee in person and doing a full evaluation. I would seek out a PT or an orthopedic doctor to see what they think
Sir i m diagnosed with
Degenrative disc changed at l4 l5 and L5 S1 level indenting the thecal sac not compressing the nerve root......
What this means ...pls reply
Is it curable?
Those levels are common for degenerative changes in the spine, which are unfortunately normal adaptations to the human life span. If you are having pain and dysfunction, I would suggest seeking out a local physical therapist to work with you
@@derekxie5353 but i dnt have pain...only stiffness and heavyness at my low back and hips area....
Hi. I’m week 7 after having a patella repair Wires were used. Straight splint removed this week. My knee feels like I have a solid band around it like the knee will not bend at all. I am doing a set of physio exercises some like these you have shown. What I’m asking is at the moment I feel like it is just so set it will never give ? It hurts when I push. Can anyone else relate to this ? Hoping for some reassurance and advice.
Hi I am at week 6 after Patella fracture surgery ..wires were used for me as well. I totally feel what you are feeling .. I went to the Dr yesterday and said I am at about 40 degrees and he said I was resisting .. but my knee is still very swollen and I feel like it is hard as a brick behind my knee or my hamstrings..😢
@@fabp4289 hello. It’s good to hear from someone who is experiencing what I am. You kind of feel it’s only happening to you. Hearing someone else say it’s hard helps me realise it’s ‘ normal’. I’m sure we ll get there. It’s just so hard.
My cast was removed last June 3, exactly 2 months after the accident. It was replaced with a knee immobilizer and my doctor told me that I'm now allowed to removed it too and advised me to 25% weight bearing. Now, what should I do to my injured left leg that was immobilized and elevated in 3 months? What are the first steps to regain strength and be able to knee bending? Thank you in advance 😊
It sounds like you had a complicated procedure. You start with simple exercises to build your strength and work on range of motion to restore what is lost. I highly recommend you to see if your doctor will refer you to PT
@@derekxie5353 Yes sir. Are these exercises applicable to me even if I'm not operated? Can you share additional tips for me to regain leg strength and range of motion? Thank you 😇
Are you okay Now
After acl surgery and some complications I'm now 3 weeks in and it's almost impossible to bend my knee...I worry about how to fix this since I have a lot of pain when I try to bend it...
Hello how are you doing today? Hows your flexion ? I also have acl surgery a month ago and its tight while bending.
Can i do knee flexion while having knee brace?
it depends on the problem, but the brace will most likely inhibit the amount of bending you can achieve since the brace is meant to provide stability vs. mobility
Quick question! 6 months post op, can you still gain mobility or are you going to essentially be stuck there ?
I am three year post op and still getting better (multiligament injury), the progress just gets slower and slower.
@@juliab2662 thank you! I needed to hear something like this. I am making progress still but was concerned what would happen when further out.
It does get harder the more chronic it is. However, it is not impossible. It just takes consistency and frequency. There is some literature and research to support prolong knee extension for with a light load above the knee to help push it down into straighten that accumulates over the course of 60 min a day will help people restore knee extension. That is for people who have issues with straightening of their knee though. I haven't seen anything like that for bending the knee but I translate that research over for my folks who have trouble bending as well and have found that some people have success with it. I hope this helps!
@@derekxie5353 , I am finally at 0 degrees, but really want my leg to match. Would this prolong stretch help reach hyper extension?
@@XXX-cn7gj The intention of the parameters were meant to reach hyperextension, however, it is almost always never black and white when you translate research into clinical practice. I usually tell my patients to give it a try for a few weeks. Quad strength also contributes to how much hyperextension you get as well since it is responsible for actively straightening your knee
How many days after surgery try this banding??
Depends on the surgery, most surgeons have a protocol for when to progress the bending
40 days after the patellar fracture surgery I started my physiotheraphy and I can now bend it to 90 degree..how much time will it take to gain complete knee flexion?
Surgeons typically have a surgical protocol to follow for how much bending you should have based on how many weeks you are out of surgery. It is a guideline and some people progress faster and some slower. Everyone has a different quality of bones and tissues
Are these beginner exercises? I'm just starting P/T after 8weeks
They can be depending on your history. Good luck with your recovery!
Hi. I had patella dislocation and was imobilized now i have difficulty bending my knee. After few exercise my knee swells. I rest and after the swelling is gone i get back to exercise again but still same result what should i do please help me
Sounds like you need to see an orthopedic doctor and may benefit from PT
Can i bent my knee after 3 weeks of my acl surgery???... How it will affect my motion?
I typically have my patients do that, however, I would consult your physical therapist to see what the progressive range of motion protocol is from your surgeon. thx!
Hai doctor I am from India my knee cap facture operation 2 screw inside the knee cap how many day my knee bending please reply sir I am poor family
Hello everyone is different just keep being vigilant about doing all exercises given makes worse if you don't exercise. After exercise elevate your leg as high as comfortably can & wrap in cloth frozen peas kept just for yoyr use after finish few weeks time or so can throw out so buy cheapest variety. Use pillows back of chair to elevate. Movement most important but so is rest. Good luck in your recovery.
I am almost 5mos post op and my knee flexion is only 90° Is it still possible to achieve 110-120° in the coming months by doing these exercises without manipulation? Swelling has prevented me from doing the early exercises needed for bending.
Its not impossible, but it is harder to achieve the longer you are out from surgery. Flexion, however can take a year. Progression tends to be slower after surgery. Also depends on the type of surgery as well.
@@derekxie5353Thank you so much! I am working on strengthening and stretching my quads and hamstrings. Hopefully, I'd improve and gain additional ROM. Am doing deep massages too. Mental support is important too so thank you for giving me hope.😊
is this ok after removing some medial meniscus?
If this is a meniscectomy there usually isn't any hard restrictions, however, I would check with your surgeon just to make sure
@@derekxie5353 thank you
I fractured my tibia , fibula 8 months ago. Still have difficulty doing stairs and flexing my knee. I can do about 80 degrees then feel discomfort.
I am sorry to hear. I hope these exercises will help you out! If not, please see your local PT or orthopedic physician
I am in 4th week of acl reconstruction. I am able to bend upto 120 to 130 degree. Is it advised to bend it further?
Knee flexion is close to 0 degree.
I hope you have a smooth recovery! You ideally want your knee flexion/extension to be symmetrical or close to symmetrical compared to the other side
Pl tell if going too fast (trying hard to bend ) will affect/not affect negatively the graft placed in place of torn ligament
i have acl surgery its been 10months past but i cannot fully bend my knee it is normal?
It depends on what you mean by fully bending and how it compares to the other side. However, you should have full range of motion by 10 months. I usually achieve full range within 10-12 weeks. Hard to say without a history.
I snapped my distal femur, it’s been 6 weeks been out of a cast for 4 days my knee is so stiff and I can not bend it far at all and it’s very painful the doc said I’m ment to be able to bend it but I can’t
Any tips to help
I would ask your doc to see if PT is a good option for you.