Improving Knee Flexion Range of Motion after Injury or Surgery (ACL, Meniscus, Knee Replacement)
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- เผยแพร่เมื่อ 22 พ.ค. 2024
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Are you struggling with improving your knee flexion range of motion?
In this video, we show you how to self-assess your knee flexion and improve it in a simple, safe, and effective manner.
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Introduction (0:00)
Self Assessment (0:12)
How Much Knee Flexion do You Need? (0:48)
Exercises (1:21)
Recommendations (4:41)
Summary (5:08)
Regaining Knee Extension Range of Motion: • Improving Knee Extensi... \
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
The exercises presented are OPTIONS that encompass a spectrum of knee issues that present along a variable timeframe. Exercise selection and timelines will differ based on the injury/surgery, symptoms, goals, etc.
For example, someone with a knee replacement may incorporate biking, heel slides, and squatting, but the kneeling progression and achieving 135 degrees of knee flexion may not be realistic or necessary.
On the other hand, someone who practices jiu-jitsu may want to eventually incorporate the kneeling progression and more advanced options as preparation for their sport.
As always, you should communicate any concerns with your surgeon, physical therapist, or other healthcare provider.
Looking to improve knee extension range of motion? Check out our video here: th-cam.com/video/Ib1jkAobb-U/w-d-xo.html
They dynamic couch stretch is the best set of anything I’ve done! I’ve had my MCL and meniscus tear for almost a full year and I’m not even close to being able to do a full workout yet. On injured knee hip side is tight and when I do try to semi get into an old routine, I feel like the whole next 2 days I have sciatica.
I’m really trying to avoid surgery, if you have any other major suggestions, please let me know.
Hello, great video. I had a question for you about my specific injury. I have a grade ll (sports med doc said more of a "2.5") LCL sprain/rupture and a grade l popliteus tendon strain. I sustained the injury 5 weeks ago. I am finding it very difficult to hit 135 degrees of flexion on the injured side, but can do it just fine on the non-injured side. The issue I am experiencing is sharp pain that seems to be coming from the back of the knee / inside of the knee when I attempt to touch my heel to the butt and a lot of pressure in the joint. Should I be stopping before I feel the pain when doing these movements? I am concerned that I will lose range of motion.
I've never (noticed at 8 years old) been able to touch heal to butt. I've never been able to go more than 45 degrees. I'm now 50 but always thought my knees were just built different. may these exercises help me? I have no pain, never any surgery, just limited range from childhood.
NICE ! Do you have some programm for do conservative treatment for subrupture ACL ?
I just got MPFL reconstruction surgery and found this video. What made me excited was that you used jiu jitsu as an example and It makes me excited to try some of these when able.
In islam, when we pray we knee down and bend it all the way.. first days i was praying on a chair after acl surgery but with time and consistency i can pray with my knee fully flexed thank Allah ❤️
How long did it take akh?
How long did it take brother?
How did u do it . I got the same problem
@@dfjihjie8407 how many months post op?
Im still working on it, but it feels so far away although after 3 monts post op. May Allah grant us the strength to achieve the best praying form.
Torn both ACLs and also had a meniscus scope about 20 years ago. Have had chronic pain over the years and had actual physical therapists and trainers tell me i'd never regain full range of motion, and I believed them. These exercises and those from Knees Over Toes Guy gave me hope and i'm more flexible now than i was 10-15 years ago
The body is amazing at the healing abilities. It can be done. Take care.
I had similar injuries and gave up for almost 20 years on exercising but knee over toe guy has helped a lot with his recommendations.
I am starting to jump and doing Shuttlecock kicking at above 1.8m
I am 1.68m and 54 years old.
How is your knee bending
@@mr.d4771 it had improved to about 90%
@@thogmey1 how did you made it,home exercises or some thing extra
I really hope this channel BLOWS up one day. Yall deserve it for quality free content
Amazing video. I have been doing exercycling every day for weeks. Ever since I got my exercycle for physio. Thanks an absolute ton for your helpful video Sir. Without help I could not have gone this far. This is the most injured I've ever been in. Thanks a ton (as I've said). Keep it up E3!
Very solid information. Straight to the point and extremely informative. Highly appreciated thank you.
From a US MD struggling with ITBS and decreased ROM of knee unilaterally. Unmasked with endurance cycling. Thanks for the no BS approach with straightforward explanations.
This was ABSOLUTELY PERFECT.😳 Straight to the point, CLEAR explanation and demonstration, clear delivery, no unnecessary jokes... Thank you so much for this video ! Greetings from Switzerland
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This was straight to the point and VERY INFORMATIVE!!! Thank you
more videos like this! I had never even thought about partial reps on a bike. Good stuff!
Such a clear concise video. Good selection of options and progressions. Well done.
Nicely done!
Appreciate getting an articulate explanation of what I've been instinctively doing. Positive reinforcement helps to lean into the rehab.
Excellent video. None of this was in my rehab. Thanks for randomly showing up in my feed
Great, informative video. Really liked how you provided a summary at the end.
Well explained!! Thank you ❤
Very rounded and comprehensive. 😊
Thank you. To the point and no nonsense!!
Excellent! Thank you currently coming back from Miniskus & ACL Repair.
Thank you, Thank you for this video. I fell on hard concrete in 2016 and my knee was flat and mush when i looked at it. I had knee replacement surgery but they did not do a good job in physical therapy or on my knee. The only thing that made my knee feel loose was when they would bend it back just like you are doing so i know this works and riding the bike. I will do this everyday so that my knee doesnt feel stiff. I was looking for something like this to help me.
Brilliant. Just what I needed right now
One of the best rehab TH-cam channels
Very good...very clear and to the point and I am doing it, soon I will come back to give my reviews
Thank you for this video. Very helpful after my meniscus surgery
I believe this helps with ankle as well. I be using this method as well, thank you. Having ankle mobility and stability on my left foot.
Thanks for this video! Just had a meniscus repair surgery! Yay ROM😅😅😅 using this to help me get back to normal!
I can’t wait to try!
Wow this helped a lot!! Thank you so much!!
This is an amazing information!! I do jiu-jítsu and I got a knee injury, so I’m trying to come back to do techniques so this video is awesome!
thanks man priceless had acl from college days lost range and muscle Thanks again
from Trinidad and Tobago
I just found you. My favorite comment was full range after knee replacement could be "challenging" not impossible! I've totally been stuck for last few months so I'm motivated to get better ROM
I'm 12 days post MPFL reconstruction with donor ligament plus TTO, and will definitely be coming back to this video when I'm able to get to 90° with that knee! Right now I'm only able to go from straight to about 40°.
I couldn’t have asked for a more fitting video for me right now. Thanks, E3!
Thanks for the detailed explanation.
Regaining flexion after multiple knee surgeries has been challenging, thank you for the helpful videos!
Keep it up man. I'm going through an extremely difficult situation myself. Keep working on the ROM mate! Hopefully you hear this, but I am proud of you for writing on yourself. You could be lazy and give up, but you are not. Cheers man.
Fantastic video. Many thanks
Thank you I need this. Working on range of motion from knee replacement
Iam surprised to see your knee flexion exercise . Thanks a ton for the same .
5 yrs after my knee replacement Iam still very careful not to flex my knee more than 90 degree. Drs didn’t tell me . Will start now onwards . Thanks again 🌹
Amazing content 🙌
It's videos like this youtube is still worth using. Cooking and repairs also useful 👍
Brilliant, thank you!
Really very good for me . Thanks
Absolutely Fabbbmazzzing Video.... Thanksss ❤️❤️❤️
Thank you ,man!
Great video. I had meniscus surgery in June 2020 and really appreciate this. Thanks brother
Did this help
I am SO happy that i found your video! I have my 6 month follow up from PCL surgery coming up next week and I don't have my full range back quite yet. I appreciate that you made this video! It'll be helpful for both me and my dad! Me and my dad both needed PCL surgery because we got into a motorcycle-deer accident, luckily we survived. I wont go into the whole story because I don't want to type it all out. long story short, we wiped out and i got a broken knee (ligaments torn completely from the bone) and road rash, my dad got bruises and a torn PCL, plus swelling.
Did this work!?
@@cartersmith6900 a bit yes, personally I should still be stretching my knee but I’m not when I probably should
you have no ideia about how helpfull it is! thank you for the effort!
Took me about 5 weeks but I’m to 100%% thanks for the info mate
Great help after knee replacement
It’s helps me a lot thank you
Thanks for new ways. Interesting. Thanks 🌹again
Had knees problems since I was a teenager played so much football. I will try these abdd see how I go. Thank you.
Thanks, very helpful
Thank you for the advanced exercises! I had a right TNR in late 2019. The recovery was excellent. So well that I thought I had to accept my tight knee flexion and imbalances: I have hypermobility and my extension is slightly over extended, my hips and hamstrings are loose, so much so, the quads are overactive and glutes are weak :(. However , I continued to search for possible solutions to my tight extension and this looks great!! (BTW I had to end my post-op PT early because I could not afford the copays 😔)
Excellent thank you.
Good job ❤
To his point about some surgeries creating exceptions to going for full range of motion (135 degrees): I had a total left knee replacement seven years ago and a total right knee six weeks ago. My current surgeon and my physical therapist, both of whom I have a lot of confidence in, say that my goal needs to be 120 degrees, but no more. I actually got there pretty quickly. More than 120 on an artificial knee can put stresses on the new joint you don't want and possibly lead to a major failure and/or the need for a revision down the road. 120 will allow a person to do most activites in life just fine. It may not allow some extreme activities like some yoga poses and full body weight squats. Interestingly, both professionals also said, and I am experiencing this now, that the more important and harder challenge is getting the new knee completely straight (0 degrees). I am at about 5 degrees now and still working on it.
Some good exercises there
Excellent...thanks
Nice excersizing
Thank so much
5 months ago I tore my acl, mcl and meniscus and these exercises r extremely helpful post-op
ty, 7 wks tkr . so sorry I did it . Can’t get extension or flexsion back. This gives me hope
Your explanation is very good. E3 rehab doing great work. i am THR patient , My operation done almost 4years ago. i want to see video about Improving hip Flexion Range of Motion after THR.
Thank you
Thanks!
Thanks god bless you
Nice video, about six months ago I hit my knee on furniture and it's never really worked since.. Was always perfect up till then. It's improved a lot but I still have knee cap pain, a lot of pain behind the knee and cant get my knee to my butt. Fair bit of sound gross sounds from the knee cap too. I thought it would heal all the way but I'm stuck at this point the last few months. Still.. better than it not moving hardly at all like it was for the first month or two
watching these make my knee hurt and im not even lying
Watching this literally is making me cry to even think about. I had a scope 30 years ago and an ACL recon 15 years ago and I have significantly less flexion ROM on that knee.
God Willing Blessings Thanks for This 🙏🏿
My range of motion in my right knee is not good after multiple surgeries from w car accident. I am going to do the exercises on a bike I have been going to physical therapy for a year and still not seeing results. I will see about getting on an exercise bike and keep you posted 🙏
Thanks a lot.
thank you so much
✨🥹THANK YOU!!!! ..i really needed this❣✨✌🏼
I had both legs in plaster casts decades ago and no one helped me to regain complete range of motion in my knees. It doesn’t hurt or affect anything really, just that there’s no way I can bring my heel to my butt. I’ve been sitting on my heels on a foam roller so I don’t hurt myself. Will continue to try and see if it can improve at this point.
in which week after surgery are those excercises recommended?
Omg just had a knee replacement surgery, I can not get my range of motion passed 100 these are absolutely the best. Now with that said I am not sure if I ever will since I had a bowed leg
thanks a lot !
Hello Tony,
Been watching your videos with great interest.
Can I ask your opinion: I had knee injury nd could not bend the left knee fully. After Physio it is getting better. However every time I train again it seems to stiffen up a bit more again. I suppose this comes from the muscles contracting. My question is: With consistent exercises would it go back to 'normal' or would I have to continue the exercises that you hve highlighted ?
Thanks for your thoughts.
Aight I’m gonna do these every single day . I found this video today and I can say these stretches definitely helped me as I noticed I was able to get closer to my heels after doing 2 sessions of these . I tore my acl in high school (2012) and the range of motion is there .. but I haven’t been able to sit back fully on my heels since surgery in 2013. I’m gonna update this whenever I can’t sit back on my heels again. Day 1 is complete. I can also say this helped my knee stiffness a lot . I needed this video so much .. because it has been bothering me a lot lately that I can’t sit back on my heels correctly. Will update this soon
Any improvement sir?
From what I’ve noticed .. the stretches definitely have helped. My knee feels much better in the mornings now and the stretches have gotten easier day by day . Leg exercises also feel better. The stretches are a life saver
Thank you for the feedback, I have to do the surgery for my ACL in a couple of days, I’m trying to gather as much information as I can so I can be fully prepared. Have a nice day!
@@DMONEY619100 hello, just wanted to know about your progress after 8 months
@@DMONEY619100 how's recovery going? I just had acl reconstruction n meniscus repair. Any tips
I had knee replacement in Nov 2020 be two years since. I Train in Aikdo. And very difficult to sit in Saizan. Just FINALY able to sit and touch my heels.
Thanks 💯
Good exercises. The kneeling rock back gets even better if you support the proximal edge of the tibia and let the rest of the leg hang in front, the gravity of your body can kind of provide a tibial posterior glide to the movement.
This was very valuable, thank you !
This was so useful I have had leg alignment surgery at 8 weeks I'm not a full 90 degree flexibility in my knee. I don't know if this is normal ?
I have tir before 2 months & receive 120degree.Thanks for your valuable information. Pl gide.
bro im only 33 and i dont have knee flexion because of all the tennis and other sports i played in hs and college… i torn both acls twice both mcls once and god knows what else… i was actually looking forward to knee replacement surgery lol but im gonna do this every day… i need knee flexion at all costs😭
i was gonna ask but you also answered.. i work in a datacenter and i squat at any opportunity i get
Regarding squatting like sit squats. How to work into them and when to back off or give it up. You covered some of it here. I've been working on a sit squat but had some trouble with irritation in sacrum area. Not sure if it's soft tissue or the stress on the joints making up the sacrum. Now I've backed off and waiting for the irritation to abate before deciding what to do next.
'thank you!!
Never had knee surgery, just sat on a chair my entire childhood playing games so I have no knee flexibility. Thank you for this!
One thing I can tell you all for sure that also helps alongside these exercises is dry needling, I’ve been doing these exercises after having a total knee reconstruction (acl,pcl,lcl and my whole post lateral corner) and about 5 months after my final surgery I hit a wall at about 120 degrees and just over 2 sessions of dry needling while still doing the regular exercises I got past the wall to 128, just a thought and sharing personal experience that may help some of yall
HI! if you dont mind, can you tell how long did you waited for surgery? i myself have a bad injury ( acl, pcl, medial /lateral patella fibres) its been 3 weeks and im able to bend my knee only till 90 degrees.
I had a scope done on my knee and am having lots of trouble with knee flexion. I just stumbled upon this video and am planning to do these exercises daily. Will they eventually take the pain away? My knee is great in every aspect except bringing my heel up to my butt which makes walking very difficult after a certain point. Kinda feels like my knee would pop out of its socket if I had to do a deep squat out of nowhere and it’s a little concerning.
I have dislocated both knee caps and have cadavers for my MPFL in both knees. Very sharp pain when I try to bend my knee all the way… hopefully this will help me
If it weren't for jiu-jitsu, I wouldn't bother, but I need full knee flexion so I'm delighted to know it can happen. Doing it.❤
For those that are here because they are going in for ACL replacement…make certain that you allow ALL swelling to subside, after the initial injury, prior to going in for surgery…if not…will face high risk of frozen joint syndrome.
Where can you get that kneeling pad also do you have links for all the equipment you use in your videos?
Great exercises. I'm going to start these and report back in a month how my knee flexion range of motion changed. always had poor flexion but after injuring my knee injury I cannot even get close to touching my heel to my butt during a sitting kneeling position.
Keep working every day. Shut out everything in your mind. Focus extensively on your knees and the movement. The body is amazing...it can be done in time.
Same, any report??
How's it going
@@kawai99100 how’s it going?
@@kawai99100 hii did you have the same problem
i should try these exercise of knee flexion after how much time from my surgery? ( please mention time lines in other acl recovery in videos if there is gonna be more videos.)
Would you start these exercises right after the injury or give it a couple weeks rest
These also apply to prevent an injury?
Are these exercises recommended for complete knee replacement recovery