How To Rehab A Hyperextended Knee? (Solution)

You can follow these treatment measures to heal a hyperextended knee:

  1. Rest. Take a break from sports and physical activities.
  2. Ice. Ice your hyperextended knee to help reduce swelling.
  3. Medication. You can take anti-inflammatory medication to reduce pain.
  4. Lift the leg.
  5. Compression.


How long does it take to recover from hyperextended knee?

Recovery time Recovery from a mild to moderate sprain following a knee hyperextension injury can take 2 to 4 weeks. It’s important during this time to limit activities that can further strain the knee and to continue to manage swelling and pain.

Can a hyperextended knee heal itself?

Recovery from a mild to moderate hyperextended knee can take 2 to 4 weeks to heal, whereas more severe cases may require 6 months or longer after surgery. Hyperextension of the knee is a condition that occurs when the knee extends too far backward beyond the normal range of motion.

What is the fastest way to heal a hyperextended knee?

You can follow these treatment measures to heal a hyperextended knee:

  1. Rest. Take a break from sports and physical activities.
  2. Ice. Ice your hyperextended knee to help reduce swelling.
  3. Medication. You can take anti-inflammatory medication to reduce pain.
  4. Lift the leg.
  5. Compression.

Can you still walk with a hyperextended knee?

Following a hyperextended knee injury, it is a good idea to stop the activity that caused the damage in the first place. For an athlete, this may mean sitting out a few games. For the average person, rest may mean not walking on the injured leg or using a brace.

Is a hyperextended knee serious?

A hyperextended knee can damage ligaments, cartilage and other stabilizing structures in the knee. Young children have softer bones because they’re still growing, so a hyperextended knee can result in a chip of bone being pulled away from the main bone when the ligaments stretch too far.

Should I see a doctor if I hyperextended my knee?

Make an appointment with your doctor if your knee pain was caused by a particularly forceful impact or if it’s accompanied by: Significant swelling. Redness. Tenderness and warmth around the joint.

How do I know if my knee injury is serious?

Signs your knee injury could be serious

  1. Swelling. In most cases, it is normal for your knee to contain a bit of fluid around the injured area.
  2. Pop sound.
  3. Impossible to bear weight.
  4. Your knee giving out or buckling under pressure.
  5. A locked knee.
  6. Inability to fully extend the knee.

How do you fix hyperextended legs?

6 Exercise Tips to Fix Knee Hyperextension

  1. Isometric strengthening of the quadriceps. This is easiest way to strengthen your quadriceps muscle especially when you are still too weak to do strenuous exercises.
  2. Straight leg raises.
  3. Squats.
  4. Step ups.
  5. Biofeedback device.

What causes hyperextension of knee?

Common causes of knee hyperextension include: Pushing the femur or patella over the tibia and placing excess stress upon one or more of the major ligaments within the joint. This sort of impact might be experienced by a basketball player stopping unexpectedly and placing all of their weight on one leg to do so.

Is heat good for a hyperextended knee?

During the first 3 days after the injury, your doctor may recommend applying ice to your knee 3 times a day for 15 minutes at a time to reduce swelling. After this, applying a heating pad or another heat source, such as a heat wrap, can increase blood flow to the injured area and speed healing.

How would you know if you tore your ACL?

Signs and symptoms of an ACL injury usually include:

  1. A loud pop or a “popping” sensation in the knee.
  2. Severe pain and inability to continue activity.
  3. Rapid swelling.
  4. Loss of range of motion.
  5. A feeling of instability or “giving way” with weight bearing.

Hyperextended knee: Symptoms, treatment, and exercises

We feature goods that we believe will be of interest to our readers. If you make a purchase after clicking on one of the links on this page, we may receive a small commission. Here’s how we went about it. Knee discomfort and injuries are common, especially among those who are highly active or who participate in sports. When the knee bends too far backward, it causes a hyperextended knee injury, which is a sort of ligament damage. This painful injury is usually straightforward to detect and cure by a medical professional.

Athletes are more at risk for this injury because of the nature of the damage.

When this type of injury happens, it is very unusual for a person to have swelling, moderate to severe pain, and soft tissue damage in or around the knee area.

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Swelling, acute knee pain, and obvious bruising are some of the symptoms that might occur.

In many cases, a person can feel the knee bend backward and out of alignment with the leg.

  • Inflammation of the knee joint, instability of the knee, a sense of weakness in the knee as if it is giving out, apparent bruises
  • Moderate to severe knee pain

Swelling, instability, and a sense of weakness in the knee as if it is about to give way are all symptoms of moderate to severe knee pain. There may also be visible bruises. Based on how far back the knee was bent, the severity of the symptoms will range from minor to severe. The amount of pain and swelling a person experiences is determined by the severity of the injury and the extent of damage to the surrounding tissues and ligaments. The severity of an injury to a hyperextended knee determines the course of treatment.

R stands for rest.

This may include missing a few games for a professional player.

A person may also do the following when at rest:

  • To help recover range of motion, physical therapy is recommended, along with pain medicine and anti-inflammatory medication.

I — ice, to be precise. A common therapy for injuries including a hyperextended knee is ice, which helps reduce swelling and alleviate some discomfort. The hyperextended knee should be treated with ice for about 15 minutes at a time, several times each day, for the best results. Ice should always be used in conjunction with a protective barrier, such as a towel, to avoid skin harm. C stands for compression. In order to compress the wounded knee, it must be wrapped with some pressure. It is possible to purchase elastic support bands or compression wraps for this purpose.

Compression, in the same manner that ice does, can aid in the reduction of pain and swelling caused by an injury.

It can also give a little amount of support to a weaker knee joint. E is for elevation. When it is possible, elevate the affected knee as much as possible. To achieve this, many people lie down and raise their leg on a cushion or other comfy platform.

Treatment for severe cases

In more severe situations, a hyperextended knee will need surgical intervention to repair the ligaments or realign the knee joint. While the most frequent problem is a ruptured anterior cruciate ligament (ACL), it is possible to sustain damage to other tendons and structural supports as well. The anterior cruciate ligament (ACL) is a pair of ligaments located in the knee. It is likely that many regions of the knee will require surgical intervention to be repaired in one operation. The amount of time it takes to recover from a knee injury varies.

  • An individual should refrain from engaging in any activity that might aggravate the injury while recovering.
  • If surgery is necessary, the recovery period will most likely be substantially longer.
  • Despite the fact that it will take a long time, the majority of people will make a full recovery.
  • It is still necessary for a person to recover physically after surgery in order to regain muscular strength and range of motion after the procedure.
  • If you have a hyperextended knee issue, you may find that swimming is beneficial in terms of strength building.
  • The workouts are designed to develop range of motion while simultaneously improving strength.
  • Among the possible exercises that a person might participate in are:
  • Exercises that strengthen the quads (thigh muscles) include swimming, gentle hamstring stretches, a stationary bike, straight leg raises, wall sits, and lateral step-ups
  • Quad sets (contracting, holding, and releasing the muscles), which can be done lying down with a rolled towel under the knee for support
  • And lateral step-ups.

Exercises that a person performs when recuperating from a hyperextended knee should be gentle to begin with and become increasingly rigorous as the person’s knee improves and becomes stronger. People who suffer from a hyperextended knee injury may be able to make a full recovery after their accident. A person must seek medical assistance as soon as possible after suffering an accident and adhere to all treatment recommendations in order to have the best chance of making a full recovery. Resting might be tough for athletes and individuals who are physically active, but it is essential for the greatest healing after a hyperextended knee injury.

It is critical that the muscles that surround the knees be strong and well developed.

6 Exercise Tips to Fix Knee Hyperextension – nCounters Engineering

Anterior cruciate ligament injury or weakness of the quadriceps muscle, which functions to actively extend the knee and flex the hip, or injury to the anterior cruciate ligament, which passively transposes the shin bone, or “tibia,” of the lower leg forward, causes hyperextension, or forward movement, of the knee joint. Individuals suffering from neurological diseases such as stroke, cerebral palsy, and spinal muscular atrophy, as well as post-surgical patients who have undergone ACL repair or knee replacement, are at risk for this.

On EBay, you can get the Essential Angle Sensor. Some beneficial exercises that may be performed to alleviate knee hyperextension and enhance walking are listed below: ​

1. Isometric strengthening of the quadriceps

This is the quickest and most effective method of strengthening your quadriceps muscle, particularly if you are still too weak to perform hard workouts. Roll a towel and place it behind your knee in the gap created by your knee. Then, while lying down, use your knee to press it backwards. Hold for 6 seconds, then repeat 10-20 times more quickly. Don’t forget to take a few deep breaths throughout this exercise! While performing each repeat, count from 1 to 6 in order to avoid holding your breath.

2. Short arc quads

Wrap a larger towel over your knee and place it behind it. Lift your lower leg up this time, making sure your knee and thighs are in alignment. Then slowly drop your leg till your heel makes contact with the ground again. Repeat this for a total of 10-20 times. As you advance, you may want to add ankle weights (1-2 lbs) to your routine.

3. Straight leg raises

Lift your entire leg up and keep it there for 6 seconds while lying down. As soon as you’ve completed a repeat, make sure to carefully lower your leg to the ground. In the beginning, you may use your own body weight as resistance, and as your fitness level increases, you can add ankle weights. Repeat this process 10-20 times.

4. Squats

In the event that you don’t feel secure doing this without a support, you can perform it with your back flat against the wall. Place your feet shoulder-width apart and your hands on your hips. Then, by lowering your entire body and flexing both of your knees, transfer your weight to your feet and stand up straight. Make sure your knees don’t extend past your toes when you’re walking. Hold the squatting posture for 6 seconds, then gently return to your starting position to complete the circuit.

5. Step ups

Step ups are a hard workout that you may do if you have good balance and need a more challenging exercise. Step onto a block with your right foot and then use that foot to push your body up till your left foot reaches the top of the block with your left foot. Whenever you’re ready to return to the earth, lower yourself down with your left foot. This should be repeated 10-20 times for each leg. As a progression, you may choose to use ankle weights on both of your legs.

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6. Biofeedback device

By utilizing Joint Angle Feedback from nCounter, you can see a faster recovery in knee hyperextensive symptoms. It provides real-time feedback on whether or not you are doing the proper movements and, as a result, engaging the appropriate muscles. Additionally, you will be able to determine the range of motion in your knee as well as whether or not the hyperextension is improving as a result of the workout regiment. Simply secure the gadget to the injured knee with the Velcro strap that comes with it, and you’ll be ready to go in minutes!

Strengthening Exercises for a Hyperextended Knee

It is possible to increase your leg stability by doing strength training exercises for a hyperextended knee. Featured Image Source: trumzz/iStock/Getty Images Knee injuries are painful and might keep you from participating in physical activities or following your regular fitness plan. Exercises and stretches for hyperextended knees might be beneficial if you have recently hurt yourself or wish to avoid damage. They can help you gain or recover strength. Please keep in mind that any hyperextended knee exercises you perform, like with any exercise or rehabilitation program, should be done under the supervision of a doctor or physical therapist, who can demonstrate how to perform the exercises appropriately.

Not only will this increase efficiency, but it will also help to prevent additional injuries.

What Is a Hyperextended Knee?

Hyperextended knee occurs when the knee does not land properly (for example, after leaping) and is bent backward. This causes damage to the ligaments, cartilage, and other supporting components in the knee joint, according to Mayo Clinic. An anterior cruciate ligament injury can occur as a result of a very severe case of hyperextension (commonly known as your ACL). In addition, according to Penn Medicine, a hyperextended knee can relate to an injury to the posterior cruciate ligament as well (PCL).

According to Harvard Health Publishing, knee injuries such as hyperextensions are concerning since, depending on the severity, they can linger anywhere from a few weeks to a year.

In contrast, according to Harvard Health Publishing, a minor or moderate injury may often be treated using RICE (resting, icing, compressing, and elevating) and a rehabilitation program offered by a doctor or therapist.

Hyperextended Knee Exercises

However, even if only a doctor or physical therapist can tell you which hyperextended knee exercises are appropriate for you and your individual case, you may learn a variety of stretches and exercises that can aid in the recovery of your damaged leg’s strength. According to Harvard Health Publishing, strengthening the muscles that support the knee, particularly the quadriceps, can aid in the prevention of injury. There is a general conditioning program for strength and flexibility available from the American Academy of Orthopedic Surgeons (AAOS).

Warming up with low-impact activities such as walking or riding a bicycle should be done first, followed by stretches before continuing on to your workout routine.

In order to strengthen your quadriceps, the American Academy of Orthopaedic Surgeons suggests the following stretches and exercises: Stretching the Quadriceps (Move 1)

  1. Holding on to a wall or the back of a chair can help you maintain your equilibrium. Make a bending motion with your knee and lifting your heel, then grab your ankle with one hand and pull it toward your buttocks. Hold for 30 seconds to a minute, depending on your comfort level. Make sure you are not arching or twisting your back. Repeat the process with your other leg. Perform one set of two to three repetitions four to five times a week.

Exercise No. 2: Half-Squat Strengthening Movement

  1. Maintain a comfortable standing position with your feet shoulder-width apart and your hands on your thighs or in front of you. If necessary, you can use the back of a chair or the wall to maintain your balance. While keeping your chest lifted, lower your hips as if you’re about to sit in a chair. Hold for five seconds before getting back to your feet, keeping your weight on your heels the entire time you’re up. Remember not to bend forward at the waist
  2. This can cause injury. As your strength increases, you can add hand weights to your routine to push yourself even further. Follow this routine: three sets of ten reps, four to five times per week

Leg Extensions (Strengthening Exercise) (Move No. 3)

  1. Leg Extensions (Strengthening Exercise) (Move 3): Leg Extensions

Moving on to the fourth exercise, Straight-Leg Raises Strengthening Exercise

  1. Position yourself in a reclining position on the floor, with your elbows supporting your upper body Allowing the healthy knee to bend such that the foot is flat on the floor while maintaining your afflicted leg’s straightness
  2. Lift your wounded leg by flexing the thigh muscle and raising it approximately a half-foot to ten inches off the ground. Take a five-second breather and then drop your leg to the floor. Follow this routine: three sets of ten repetitions, four to five times each week

Hyperextended Knee: Symptoms, Treatment, Recovery

Introduction Excessive straightening of the leg at the knee joint, termed as “genu recurvatum,” happens when the leg is bent excessively at the knee joint, placing stress on the knee structures and the rear of the knee joint, leading to pain and swelling. Hyperextension of the knee can develop in anybody, although it is more frequent in athletes, particularly those who participate in sports such as football, soccer, skiing, or lacrosse, among other activities. An indirect hit to the knee or forces generated during a rapid deceleration or halt are the most common causes.

When the knee joint is hyperextended, it bends in the incorrect direction, which frequently leads in swelling, discomfort, and tissue damage.

Anterior cruciate ligament (ACL), posterior cruciate ligament (PCL), and popliteal ligament (which runs around the back of the knee) can all be strained or ruptured in severe cases of knee sprain or rupture.

Instability of the knee

If you suffer a hyperextension injury to your knee, you may have instability in your knee joint. Many people have reported that their leg “gives out” when walking or that they have difficulties standing on one leg while walking.


After hyperextension, it is normal to have localized discomfort in the knee joint. When ligaments or other tissues are injured or torn, pain can range from minor to severe, and it normally worsens as time goes on. Pain might range from a minor discomfort to a strong sensation in the back of the knee, or it can be characterized as a pinching pain in the area in front of the knee joint.

Decreased mobility

It’s possible that you’ll have trouble bending or straightening your leg after suffering a hyperextension injury. This might be due to swelling around the knee, which can limit how far you can move your leg, as well as injury to the internal structures of the knee, such as the ACL, PCL, popliteal ligament, or meniscus, which can make it difficult to move your leg.

Swelling and bruising

Following an accident, you may see swelling and bruising around the knee and surrounding region, which may be immediate or delayed. This is your body’s method of responding to the wounded tissues, and it can be minor or severe depending on the severity. Following knee hyperextension, it is recommended to follow the RICE method, just as it is with many other soft tissue injuries.


Stopping the action that caused the injury and seeking medical assistance are the next steps. Take a break from any high-intensity or high-impact activities, and avoid any contact sports if you have the opportunity. At this time, gentle range of motion exercises are the most beneficial. Analgesics and anti-inflammatory drugs can be beneficial in the reduction of swelling and discomfort.


Every day, for 15 minutes, ice the afflicted knee for a total of four times. Ice can aid in the reduction of edema and the management of pain. Always use a piece of cloth or a towel to protect your skin from ice burns. This will help to prevent skin irritation.


Compression of the knee with a compression wrap or elastic bandage can aid in the management of edema and the reduction of discomfort.


Whenever feasible, raise your leg above your heart and keep it there. Lie down in bed with your leg propped up on a pillow or relax in a reclining chair while doing so.


Knee hyperextension can also result in a tendon tear or rupture, albeit this is a less usual complication. ACL ruptures are the most prevalent type of tendon injury in the knee, and they can occur when the knee is forced to its maximum extension. Injuries to the PCL and popliteal tendons can also occur as a result of hyperextension and may necessitate surgical intervention. During a major blow to the knee, other structures such as the meniscus may be affected, and it is not uncommon for numerous structures to be damaged at the same time.

  • During this period, it’s critical to avoid activities that might put more strain on the knee while also managing swelling and discomfort as best you can.
  • It is often regarded as the gold standard for ACL injuries, although it is associated with a lengthy recovery period of 6 months or longer.
  • According to a report published in Joints, additional patient characteristics such as age, gender, weight, the mechanism of injury, and surgical technique can all have an impact on recovery time as well.
  • People who participate in high-impact sports are at a higher risk of developing knee hyperextension and tendon rupture than other people.

Knee hyperextension can be prevented by keeping enough strength in the muscles surrounding the knee, notably the quadriceps, as well as by doing a good warm-up and cool-down routine before and after every workout or sports event.

The Best Exercises for Strengthening Hyperextended Knees

If you’re one of the fortunate dancers who has been gifted with hyperextended knees, you’re well aware that, while they’re really attractive to look at, they’re also extremely prone to damage. Dance Spirit questioned Sean P. Gallagher, BFA, PT, CFT, CPT, MS, and creator of Performing Arts Physical Therapy in New York City, about the most effective strengthening techniques for hyperextension. Gallagher responded with the following information: Jayme Thornton captured these images. Sarah Meahl was the model for this shoot.

Exercise1 – Skeletal Alignment Awareness Knee Sink

Note from the PT: By educating your mind and muscles to be aware of your knee posture, this exercise will help you to avoid standing in hyperextension all of the time. 1. Begin by standing with your feet shoulder-width apart and your legs shoulder-width apart. Take a deep breath and allow yourself to settle into what seems like your “regular” standing position, with your knees hyperextended but not locked. 2. Slowly lower yourself to the ground and bend your knees, then return to your neutral, hyperextended position.


Although your legs should be straight, they may not appear to be fully stretched.

Exercise2 – Hamstring Stretch

Note from the physical therapist: This exercise promotes hamstring stability, which is important since your hamstrings are important tendons in maintaining a healthy, non-hyperextended standing stance. 1. Position yourself in front of a barre or table that is little higher than hip height. 2. Place your right foot and ankle on the barre or tabletop, maintaining both legs and your body straight and both legs in parallel with the barre or table. Check that your knees are not hyperextended, but rather in the “natural” posture from Exercise1.

While maintaining both legs parallel, bend your body towards the leg you are leaning towards, keeping your back straight and making sure to hinge forward from the hip socket.

Repeat this stretch with your lifted leg turned out to the side again.

Exercise3 – Theraband Strengthening for the Knees

Theraband should be tied in a tight loop around a stationary item at Position A1. Step your left leg within the loop and place the Theraband behind your left knee to complete the motion. Take a few steps back until there is tension in the band. 2. While keeping both feet firmly planted on the ground, carefully bend and straighten your left leg 10 times, being careful not to hyperextend the knee. Alternate legs and do the exercise again. Move into Position B1, turning your torso to the right and stepping back into the Theraband with your right leg.

Keeping your right leg in a “normal” position and avoiding hyperextending the knee, slowly bend and straighten it 10 times. Alternate legs and do the exercise again. It was first published in the January 2018 edition of Dance Spirit magazine under the headline “Calling All Hype Girls.”

Physiotherapy advice for a hyperextended knee.

It is typical in sports to sustain a hyperextended knee, which occurs when the knee bends rearward beyond its usual position. Injuries can be of varying severity, ranging from a moderate inflammatory reaction to a life-threatening damage. Hyperextension of the knee occurs frequently in the natural world. An injury caused by hyperextension, however, occurs when the joint is hyperextended with force during weight bearing and the joint has reached the limit of its range of motion.

When do hyperextended knees occur?

It is possible to sustain a hyperextension injury in a variety of different ways. The following are the most prevalent reasons, in order of frequency: * When landing from a leap, an unpleasant landing occurs in which the knee is forced back on itself. Take, for example, the landing of a leaping basketball, netball, or football player with a straight knee that subsequently gets hyperextended as a result of the landing force applied. When participating in a contact sport, an opponent may strike the front of the knee of the other player.

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* A skier who is traveling at high speed into an object such as a bank of snow or other barrier and who continues to move ahead while the skis come to an abrupt stop.

This is an excellent reason to double-check that your bindings are properly adjusted before you start skiing!

What are the symptoms of a hyperextended knee?

Often, when a hyperextended knee happens for the first time, a loud “pop” or “crack” sound can be heard when the knee is driven backwards. In some cases, the pop is merely a release of gas (cavitation), similar to how a joint is being manipulated, but it can also indicate the presence of a probable ligament damage. When the bone surfaces of the knee collide with each other at high speed, a crack can occasionally be heard. The injury can result in considerable discomfort, bruising, and edema. If the swelling in the knee occurs immediately, it may indicate a ligament rupture (the swelling is caused by blood being released into the joint), however it may occur during the first hour or two of the injury.

It is possible that the knee will feel unstable if the knee ligaments are damaged in some circumstances.

What structures can be injured when the knee hyperextends?

A hyperextended knee can develop without causing severe structural damage to any of the surrounding structures. Pain and swelling can develop as a result of just reaching the limit of one’s usual range of motion, triggering an inflammatory reaction. On the joint surfaces, a bone bruise or a cartilage reaction might develop, which can be quite substantial. These will frequently be quite painful at the time of diagnosis, but will respond well to physiotherapy treatment. The anterior cruciate ligament is frequently injured in hyperextended knee injuries when a ‘pop’ may be heard at the time of the injury and the knee swells fast (ACL).

If you suspect that you have incurred this sort of injury, you should get medical attention from a physiotherapist as soon as possible.

Secondly, there are injuries that do not involve a rupture of the cruciate ligament; in these injuries, the knee has been hyperextended to the point where one of the collateral ligaments has been torn, usually the medial collateral ligament, which is located on the inside of the knee and is likely to be extremely tender.

What is the immediate management of a hyperextended knee?

The first step is to administer your basic first aid care of a tissue damage to the patient. It is hoped that by applying PRICE and bearing as much weight as possible for the initial 24-72 hour period, the symptoms will begin to subside. The knee should subsequently begin to feel less intensely uncomfortable, should be able to absorb greater weight more quickly, and should no longer have the impression of giving way or buckling under stress. If this is not the case, get immediate physiotherapy advice.

What is the treatment and recovery period for a hyperextended knee?

If the injury is minimal, you may be able to treat it with the first aid approach outlined above. Most minor injuries may heal on their own within a few days to a few weeks, and you may not even need to see a physiotherapist in certain cases. For more serious or substantial injuries, as well as for ailments that last longer than a few weeks, you will require a complete evaluation. Anyone who has sustained an injury that is more serious than a minor one will need to see a doctor to get a proper diagnosis.

  1. When dealing with mild injuries (after the pain and swelling have been managed), the next step is to get the knee moving again.
  2. However, just bending and straightening the knee within the confines of discomfort will aid in the rehabilitation process.
  3. The quadriceps, hamstrings, and calf muscles will be the primary focus of this exercise session.
  4. If you suffer from this sort of injury, you will require the counsel and assistance of a physiotherapy professional throughout your recuperation.
  5. If you have experienced a hyperextended knee and require guidance, please get in touch with us right away.
  6. We invite you to contact us on 0131 478 4646 or make a booking on our website!

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Exercises for Hyperextended Knees

When the knee joints are bent beyond their usual range of motion when in the standing posture, this is referred to as hyperextended knees. It is sometimes referred as as “Banana knees” or “Genu Recurvatum” in some circles. Disclaimer: The information contained in this blog post is not intended to be taken as medical advice and should not be construed as such.

Neither professional advice, diagnosis, or treatment should be relied upon as a substitute for this information. The use of the information included in this blog post is entirely at your own risk. For further information, please see the medical disclaimer.

What are the Causes?

A)Laxity/Hypermobility Extreme flexibility in the structures of the knee might predispose the knee joint to hyperextend because of the excessive level of flexibility. b)Muscles are not under control. Increased knee extension can be caused by an imbalance in the muscles that stabilize the knee joint. At the back of the knee, there are weak and/or overstretched muscles. Muscles responsible for limiting the amount of end range extension accessible in the knee include those listed below. D) Specific body positions

  • Incorrect pelvic tilt, swayback posture, and rotated pelvis are all symptoms of pelvic tilt.

E)Inadequate Dorsiflexion of the Ankle Poor ankle mobility might urge the knees to compensate for the lack of ankle movement. It is possible that some knees are genetically predisposed to hyperextension due to the structure of the bones and joint in question. f)Structural

Is it bad to have Hyperextended knees?

If you have naturally hyperextended knees, the majority of your body weight is supported by the passive tissues in the joint of the knee. This has the potential to cause harm to the following structures: a)AT THE BACK OF THE KEEL Overstretching of the following knee structures has been observed:

  • Lungs: Ligaments (ACL, PCL)
  • Posterior Capsule
  • Hamstrings: distal hamstrings
  • Popliteus
  • Gastrocnemius: upper Gastrocnemius

Lungs: Ligaments (ACL, PCL); Posterior Capsule; Hamstrings: distal hamstrings; Popliteus; Gastrocnemius: upper gastrocnemius

  • The patellofemoral joint, which is the front section of the meniscus

Hyperextended knee test

Are you unsure whether or not your knees are hyperextended? Take a look at this little test. Instructions:

  • Taking a snapshot of your side profile while standing is recommended. Mark the junction between the ankle and hip joints with a line
  • Determine the location of the knee joint’s center of rotation. When seen in relation to this line, what is the location of the knee joint?

If you have hyperextend knees, you may determine by the following signs and symptoms: The knee will be positioned behind the line that runs from the ankle to the hip joint. It should be noted that the capacity to hyperextend the knee to a maximum of 5 degrees is entirely normal. Standing in this posture for an extended period of time may cause problems if your knee is too locked.

Exercises to fix a Hyperextended knee

It is critical to loosen up the stiff and/or hyperactive muscles that contribute to the overextension of the knee during exercise. a)QuadricepsInstructions:

  • Lie down on the floor with your face looking downwards
  • Place the front of the thigh on top of a foam roller to relieve tension. Utilize the foam roller to the greatest extent that you are able to comfortably bear
  • Make careful to cover the entire thigh with the product. Continue for another 2 minutes.

B)Lower calf muscles (instructions below) Description:

  • Place your feet flat on the floor and your legs straight in front of you
  • Place the back of the lower calf muscle on top of a foam roller to relieve tension. Place your second leg on top of your other leg and apply downward pressure to it. Maintain total relaxation of your foot
  • Rock your leg from side to side over the foam roller
  • This will help you to relax. Pay close attention to making sure that the whole lower section of the calf muscle is covered. Continue for another 2 minutes.

Keep in mind that you should avoid overextending the knee in this posture. c)Release of the Achilles tendon Instructions:

  • Please take a seat in a chair. Your foot should be placed on the other knee
  • Grab the top of your Achilles tendon with your thumb and pointer finger, and hold it there firmly. Whilst keeping this pressure, move the handle down towards the heel of your foot. Repeat10times

2.Stretches for Hyperextended knees

To prevent overextension of the knee, it is necessary to stretch the muscles listed below that are tight or overactive. Quadriceps stretch (optional)Instructions:

  • Take a step forward
  • Keep your hands on something for balance. Bend your knee in a rearward motion
  • Grasp your ankle and move your foot closer to your buttocks. Keep your knees together and aligned with one another throughout the exercise. Take a seat on your buttocks and thrust your hips forward. To do this, aim to feel a stretch in front of the thigh. Hold for a total of 30 seconds.

B) Stretching the soleusInstructions:

  • Bring your rear leg to a lunge stance with your back leg bent. (See the preceding paragraph.) Your body weight should be shifted to your rear leg. Put your shin bone as near to the floor as possible when performing this exercise.
  • As you stretch, try to feel a stretch at the back of your leg. Hold for a total of 30 seconds.

3.activation Exercises

The Popliteus is a muscle that is found just behind the kneecap and is responsible for bending the knee. Strengthening this muscle will assist in reducing the amount of time the knee is locked into hyperextension. a) Internal rotation of the tibia Instructions:

  • Place yourself in a chair with your hips and knees bent at 90 degrees
  • Maintain the straightness of your knee with your hands. In order to rotate your lower leg inwards, you must not move your knee.
  • Keep an eye on your foot to ensure it does not rise off the ground. 30 times in total


The hamstrings are the primary muscles that will protect the knees from hyperextension when they are stretched. Remember that you must know how to activate them properly! Note: If you are not accustomed to activating your Hamstrings, it is conceivable that you will have a cramp when performing some of these exercises. Precautions must be taken! a) Leg curls while standing Instructions:

  • Holding onto anything for support when standing is recommended. Keep your knees together at all times. Lift your foot and bend your knee as tightly as you are able, then repeat. Try to feel a strong contraction in the Hamstring when you do this. For 30 seconds, maintain this contraction.

Instructions for B)Heel drag:

  • Please take a seat in a chair. Step forward and plant your heel on the ground in front of you. Incorporate your heels into the floor and draw your heel rearward as hard as you are able to comfortably
  • Attempt to feel the Hamstring being activated. Repeat30times

C)Heel drive with one leg stretched out Instructions:

  • Please take a seat in a chair. Place your foot on a support that is the same height as your chair
  • Then sit back in your chair. Maintain a small bend in your leg. Dig your heels into the support as deeply as you are able to comfortably
  • Attempt to feel the Hamstring being activated. For 30 seconds, maintain this contraction.

4.Taping to limit hyperextended knee

Taping the knee will assist in reducing the amount of Hyperextension in the knee.

For this project, you’ll need Kinesio tape (KT) and the assistance of a buddy to apply the tape for you. Instructions:

  • Placing a pillow beneath your ankles can help you to lie down comfortably on your stomach. Using two layers of tape, create a cross pattern on the back of the knee
  • Make use of 30 percent stretch.

Please keep in mind that if the area behind your knee is sensitive to the adhesive in the tape, irritation may result.

5.Knowing your Knee’s limit

It is critical to understand and feel where your knee should be in the best posture. Here’s where to look for it:

  • To begin, stand in a straight line with both knees slightly bent. Slowly bring your knees to your chest. Gain an understanding of the precise time when the knees are on the verge of transitioning into the hyperextended position Keep this stance in mind! In order to complete the following exercises successfully, you must keep your knees in this position:

6.Anti-Hyperextension Exercises

These exercises will assist in restoring a sense of balance to the muscle control surrounding the knee joint. a) Leg drop that is within control Instructions:

  • Wrap a pair of weights around your ankle. Lie down on your stomach and breathe deeply. Place a towel that has been tolled up underneath the knee
  • Lower your leg down slowly and deliberately, avoiding hyperextending the knee. Repeat20times

B)Heel drive with a range extension at the conclusion (Sitting) Instructions:

  • Please take a seat in a chair. Placing your foot on a chair that is around the same height as the chair might be beneficial. In order to engage your hamstring muscles, press down on your heel of the chair. Slowly extend your leg to the limit of its range of motion while maintaining your hamstrings engaged. It is not recommended to hyperextend the knee. Repeat20times

C)Heel drive with a range extension at the conclusion (Standing) Instructions:

  • The third option is a heel drive with an extended terminal range (Standing) Instructions:

Instructions for D)Heel Raises:

  • Take a step back and place one leg on the brink of a stairwell
  • You can maintain your equilibrium by holding onto something. Maintain as much straightness as possible in your leg without overextending the knee
  • Leaning slightly forwards is a good idea. Put your weight on your toes
  • Slowly lower your heel to the ground
  • Repeat20times
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E)Another variation on the leg lift Instructions:

  • Place your feet flat on the floor and your legs straight in front of you
  • Lie down with your hands on the floor in front of you to support your torso
  • Throughout the exercise, plant your heels firmly on the floor. Raise your hips to the sky
  • Lifting your foot off the floor alternately is recommended. Allowing the knees to hyperextend is not recommended. Repeat20times

Finale: Single-leg stance with end range extension. Instructions:

  • Standing on one leg, slowly straighten the knee as much as possible without hyperextending it while maintaining the hamstring muscle active. Repeat20times

G)Resistance band at the end of the range extension Instructions:

  • Wrap a resistance band around the front of your knee to increase the resistance. Make a knot with the other end and tie it to a fixed object behind you. Remove your foot from the anchor point in order to increase the strain on the resistance band. Place one foot in front of the other
  • Make use of the hamstring muscle. Maintain a gradual straightening of the knee without hyperextending it. Repeat20times

H)Hinge with a single leg Instructions:

  • Engage your hamstring muscle while standing on one leg. Strive to straighten your leg as far as possible without extending your knee too far. Slowly bend your body forward
  • Repeat20times

7.Check your ankle

A locked-in degree of plantarflexion (a pointed foot) in the ankle will make it more difficult for the body to move its weight up onto and above a stable base of support. The knee may be forced to compensate by hyperextending as a result of this. Has the capacity to return to the neutral posture been demonstrated in your ankle? If you have swollen ankles, you should: An excellent blog post that walks you through a comprehensive list of exercises to assist increase your ankle mobility is available here.

  • (You will require assistance in order to complete this task.) As a result, get a friend!)
  • Instruct your helpful assistant to firmly grab your ankle below the bony portions on the side while you are lying down on the floor. (See the preceding paragraph.) Relieve your leg by pulling it away from you with the assistance of your assistant. Hold for a total of 30 seconds.

B)Dorsiflexion using a rubber band Instructions:

  • B)Dorsiflexion using a rubber band. Instructions:
  • Make sure the band is below the lumps on the side of the ankle
  • Otherwise, it will not fit properly.
  • Move away from the anchor point in order to increase the tension in the band if necessary. Place your ankle on a bench and go into a lunge stance with your body. (See the preceding paragraph.) Take a step forward
  • Allowing your foot arch to collapse is not a good idea. Repeat30times

Increase your ankle dorsiflexion strength by following these instructions:

  • Allowing your foot to slip beneath you while maintaining your foot flat, when sitting. Extend the front half of your foot away from the ground
  • Try to feel the contraction of the muscles at the front of your shin
  • Otherwise, stop. Hold for 10 seconds, then repeat 10 times more.

8.Address posture

These positions have a tendency to promote knee hyperextension while the body is in the standing position. a)Anterior Pelvic TiltThis is a forward tilting of the pelvis that occurs when the pelvis is in a forward position. This might cause the femur bone to be angled rearward, which can result in the knees being overextended. (See also Exercises for Anterior Pelvic Tilt for additional details.) b)Sway Back PostureThis is a posture in which the pelvis is thrust forward in relation to the feet and the spine is twisted.

(See also Exercises for Sway Back Posture for additional details.) c) Pelvis that has been rotated The twisting of the pelvis to one side might result in only one knee being hyperextended as a result of the hyperextension.

9.Quick Tips

  • Stand with your knees soft and relaxed when you’re on your feet. Keep your knees from locking straight
  • Standing with your hips squarely on top of your ankles is the best position. In order to prevent hyperextended knees from occurring when resting on your back, you should position a cushion beneath your knees.


It is not always the case that having knees that bend more than they should suggest that you will have problems down the road. However, it has the potential to put additional strain on the knee’s supporting systems. If you are experiencing problems with your knees because of hyperextension, the exercises described in this blog article can help you to alleviate your pain and restore your mobility. I strongly advise you to stick with these exercises for at least 12 weeks to see results.

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Knee Hyperextension: How To Prevent And Treat

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Consequences of knee hyperextension

Adults who stand with their knees hyperextended may have discomfort in the popliteal region as well as patellofemoral pain (Kendall et al. 1993). People who suffer from hypermobility have laxity in their knee ligaments and adopt the genu recurvatum posture when they stand. The knee is the most painful joint among those who have knee hypermobility, and patellofemoral pain syndrome is a prevalent condition in this group of people (Tinkle 2008). In addition, changes in tibiofemoral mechanics have an impact on the normal kinematics of the knee, as previously stated.

The capsular and ligamentous components of the posterior knee are particularly vulnerable to damage when the knee is subjected to weight-bearing, which can result in functional gait impairments.


It doesn’t stop at the knee

Other joints are also impacted by this condition. Specifically, there is a decrease in ankle dorsiflexion and an increase in hip extension, both of which are likely to impact gait and hamper sports performance that is dependent on lower-limb agility. An excessive amount of anterior tilt might occur at the hip. Gait deviation occurs as a result of this position, which necessitates extra effort to maintain forward momentum (Fish and Kosta 1998). It is necessary to shorten the quadriceps and soleus muscles while simultaneously lengthening the knee extensor muscles.

Stretching of the popliteus lowers its capacity to rotate the leg medially on the thigh and flex the knee, which has an impact on the ability of the knee to perform at its best.

When a patient has knee instability, it is called “knee instability.”

Female athletes and swimmers

It has been discovered that there is a positive relationship between genu recurvatum and anterior cruciate ligament damage in female athletes (Loudon 1998). Female athletes who have a genu recurvatum posture may be more susceptible to knee overuse issues (Devan et al. 2004). The condition known as knee hyperextension may be prominent in some swimmers, and it has been hypothesized that it is caused by overstretching of the cruciate ligaments as a result of frequent kicking.

This position allows for a broader range of anterior-to-posterior motion at the knee, although it is not apparent if genu recurvatum is beneficial to swimmers in terms of performance (Bloomfield et al. 1994).

What therapists can do to treat knee hyperextension

  • Instruct your client on proper postural alignment, assisting them in recognizing moments when they are standing with their knees locked out in the hyperextended stance. Tape the posterior knee with a scotch tape. Instead of preventing hyperextension, the aim of tape is to offer sensory input to your client in order to assist him or her in recognizing when he or she has a predisposition to hyperextend. This may be especially beneficial when treating dancers who suffer from hypermobility syndrome (Knight 2011). At the end of the day, self-correction of posture is better to relying on tape, which should only be used in the short term while your client is learning to prevent hyperextension. It is possible to apply tape in a variety of different ways, such as a single broad strip, two thinner strips, or a cross pattern (examples of these can be found in the book). Whatever method you use, make sure to keep the knee in a neutral position when applying the tape. In order to avoid having to perform this while your client is standing, have them lie face down on the floor, where the knee is normally in a neutral position. Quadriceps should be stretched passively. There are numerous ways to accomplish this, including lying down in the prone position, which stabilizes the pelvis and prevents anterior tilt and lumbar extension, which would otherwise reduce the effectiveness of the stretch and be uncomfortable
  • Standing in the prone position
  • And lying down in the supine position. Deep tissue massage may be used to relax and extend the quadriceps
  • If you believe it is within your professional competence, you can also prescribe exercises to strengthen the knee flexors if necessary. Examples include frequent hamstring and calf strengthening exercises and instructing your client to execute tiny amounts of knee flexion against the moderate resistance of your hands positioned immediately behind the knee and within a limited range of motion, among other things. When conducting this exercise, be mindful of your own posture, possibly by asking your client to stand on a higher platform so that you do not have to squat as much
  • Physiotherapists can provide proprioceptive training and gait training, which should be considered. Consider consulting with a podiatrist, who may be able to make treatment recommendations to help decrease the level of hyperextension during everyday activities. For example, wearing a little raised heel when walking causes knee flexion, which slows the stride but can be beneficial in preventing hyperextension of the knee joint. It is possible to reduce subtalar pronation, a posture related with genu recurvatum, with the use of orthotics placed under the medial border of the foot. In order to assist correct genu recurvatum when walking, AFOs, rigid ankle and foot boots, are occasionally recommended
  • However, while these lower the energy demand of walking, they do not necessarily diminish extensor movement at the knee (Kerrigan et al. 1996). Referral to a sport therapist for sport-specific drills should be considered. When doing quick, dynamic motions, this will assist your client in mastering a flexed knee position

What clients can do to treat knee hyperextension

  • Make an effort to be mindful of your knee positions when doing ordinary tasks. Maintain proper knee alignment when in static positions. For example, while standing, avoid locking out the knee
  • When seated, avoid placing the ankles on a footstool since this causes the knee to sag into extension, stretching the posterior tissues
  • When lying down, avoid lying down on the back. Maintain proper knee alignment when doing dynamic duties such as standing up from a seated posture or stair climbing, for example. Proprioception can be improved by practicing single-leg balance while keeping the knee in appropriate alignment. Exercises should be performed to enhance the strength ratio between the knee flexors and the knee extensors. While maintaining a healthy balance between the quadriceps and the hamstrings may be important in the prevention of knee injury, it is difficult to determine the optimal strength ratio between these muscle groups because it depends not only on the sport but also on the angle of the other joints (Alter 2004). Consider using knee braces to prevent hyperextension of the knees when participating in sports, especially ones that involve impact, such as leaping. Exercises and stretches that drive the knee into extension should be avoided. For example, when performing standing hamstring and calf stretches, use caution. Identify the kind of sports activities that may be most appropriate for someone who has genu recurvatum posture and discuss them with them. In order to prevent knee hyperextension, it is necessary to maintain tight control over the joint, which can be exacerbated by activities featuring rapid movements. It is possible that this posture will make it more difficult to participate in field sports such as rugby, football, hockey, and lacrosse (Bloomfield et al. 1994). It is likely to be detrimental to involvement in leaping sports as well as activities that place an excessive amount of strain on the lower limb and ankle. Clients with hyperextended knees might benefit from practices such as tai chi, which require them to move slowly and deliberately. A higher degree of injury might be caused by high-impact sports that require rapid changes of direction, such as racquet sports. This group of customers benefits from simple balance exercises because they assume the neutral knee position and make an effort to maintain that position.

Postural Correction Print CE Course is available in addition to the bookPostural Correction. This continuing education course will allow you to earn continuing professional development (CPD) points when you have completed it.

About the author

In September 2018, Jane gave a free Webinar for the Human Kinetics organization. Advice, exercises, and therapies for low back pain are included in the title. To see the video right away, click on the link. Jane Johnson, MSc, is a co-director of the London Massage Company in England, where she writes on massage. She has been performing postural examinations for more than 30 years as a licensed physiotherapist and sports massage therapist in the United Kingdom. There are four additional books by Jane that are available through Human Kinetics; take a look at these:

  • Postural evaluation, therapeutic stretching, and deep tissue massage are all included.

If you like this blog article, you might also be interested in Postural evaluation of the pelvis, which was written by Jane Johnson.

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