Knee Health: This SMALL movement makes a MASSIVE difference for your knees (Simple Exercise!)

Knee pain is an incredibly common orthopedic issue that can be frustrating to experience and deal with. While knees can become sore and painful for many reasons, one particular reason is due to a lack of muscular strength and health within certain knee tissues (called tendons).
This video goes over a simple exercise using a resistance band that can help strengthen the knee's ability to produce extension, particularly at its end-range. This range is known as terminal knee extension and is incredibly important for helping us with our activities of daily living (such as walking and going up or down stairs, and working out).
Ensuring that our knees are healthy enough to produce this terminal knee extension (end-range movement) is important for those who want to keep their knee function and strength at an optimal level.
Using nothing but a rubber band, this video will show you how you can build stronger legs (specifically, your quadriceps muscles) and the impact it can have on helping to ensure your knees are strong, pain-free, and healthy!
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If you would like to purchase a pack of assorted bands AND would like to help support this channel, feel free to use the affiliate link below, which would provide me with a small commission at no extra cost to you. (You'll SAVE 10% on purchases if you if you click the link below (or you can use the code "strengthresurgence" at checkout if you visit the Animalhouse website without clicking the link!)
(I'm not here to be a salesman, so if you don't need an entire pack, or you find other bands that work for you, grab those instead. I just want you to live a stronger, pain-free life!)
LINK: bit.ly/3z4toPM
Keep making great things happen!
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TIMESTAMPS:
0:00 - Intro
0:48 - Basics of Knee Extension
1:43 - Terminal Knee Extension (open chain)
2:11 - Terminal Knee Extension (closed chain)
2:44 - Modifications to this Exercise
3:26 - Who is this for?
3:50 - Sets, Repetitions, & Parameters
4:24 - If You Need More Challenge
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My website: www.strengthresurgence.com
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Interested in becoming a physical therapist or just want to know a bit more about the profession? Check out my blog: www.strengthresurgence.com to get all sorts of helpful information!
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Medical Disclaimer: While I am a licensed physical therapist, I am not YOUR physical therapist. Any information given within this video is therefore strictly for informational purposes only. I cannot determine whether or not this exercise (or any other physical activities mentioned within this video) may or may not be appropriate for you. Any attempts to perform this exercise or any modifications to it are therefore done so at your own risk.
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Affiliate Disclaimer: This video and/or video description may contain affiliate links, which means that if you click on one of the product links, I’ll receive a small commission at no extra cost to you. This helps support the channel and allows me to continue to make videos like this. Thank you for your support!

[@StrengthResurgence]

Hello fellow TH-cam Viewer! I hope you enjoyed the video! If you would like to purchase a pack of assorted bands AND would like to help support this channel, feel free to use the affiliate link below, which would provide me a small commission at no extra cost to you. You will SAVE 10% on any purchase and will see the discount applied to your order at the checkout page!
(I'm not here to be a salesman, so if you don't need an entire pack, or you find other bands that work for you, grab those instead. I just want you to live a stronger, pain-free life!)
LINK: bit.ly/3z4toPM
Keep making great things happen!
- Jim

[@deborahshields729]

Could you post the link for buying those bands I couldn't find it

[@deborahshields729]

Oops, just found it😂

[@granadashealingtouch730]

Thanks alot!

[@manou1960]

Thank you!

[@K4R3N]

Yes, goddamn Jim this "terminal" range is my issue. From standing down to he first like ten to fifteen degrees the tendon fires. But going deeper is fine. So annoying.

[@nervosa68]

Im in need of a good sturdy object to loop the band through. I rent. 😂

[@gooddeedsbeatbad2625]

Find a railing or post nearby.

[@TheTicooooooooo]

I have no problems contracting to the full range. I have pain (more like behind the knee) when I fully contract the muscle and my knees are pushed through , somebody knows a exercise for that?

[@StrengthResurgence]

If it’s a diffuse pain that is behind the knee and only occurs when your knees are fully straightened, it might be from a rather sneaky muscle called popliteus. It’s a very deep muscle that runs at an oblique angle just behind the knee joint and creates all sorts of havoc when the knee is fully straightened (the straighter your knee is, the more it has to stretch out). I see it all the time in the clinic. When the muscle is tight, it doesn’t like to stretch out into the straight-leg position. Could be plenty of other things too, mind you (a bit of extra fluid building up and known as a Bakers cyst, etc.), but the popliteus throwing a hissy fit is one of the more common issues I see in the clinic. It’s tricky to get at since it’s such a deep muscle, but getting someone who knows how to release the muscle often works quite well. Hope this helps!

[@linnrose]

⁠​⁠@@StrengthResurgenceyeah, I’m gonna need you to talk more about this popliteus muscle; it sounds like I have issues with it

[@EdwardsNH]

@@linnrose You’re going to want to see a PT. Dealing with this will be miles easier in person, where they can also assess and confirm which diagnosis is accurate

[@dansmith9724]

The rubber band over toe guy🤣🤣

[@EdwardsNH]

Honestly, this is an easy way to mimic reverse sled. The difference is that reverse sled is concentric only, so recovery is a LOT quicker
Still, this seems better for most people