Lack of full knee extension, or straightening, increases your risk of further injury. The limitation of correct movement with walking and standing increases stress on other structures. According to an article in the Journal of Arthroplasty, February 2010, uneven weight bearing during walking can lead to osteoarthritis of the unaffected knee. The final few degrees of extension may be the most difficult to obtain, but it is important that you are diligent in your efforts.
Seated Extensions
Sit in a comfortable position with your leg straight out in front of you. Place your hands on your upper thigh directly above your knee. Create a gentle pressure toward the floor. Begin with a 10 second hold, increasing as much as you can tolerate. Attempt to do 10 repetitions.
Without the use of your hands for added pressure, contract your leg, pulling the back of the knee toward the floor. Hold and repeat. You may combine the manual pressure of your hands with the muscle contraction as you are comfortably able to do so.
Create a space so that only your heel and buttock are in contact with a surface. You may do this using a rolled towel or pillow under your heel, or sitting in one chair, with your heel on another. Allow your leg to stretch into extension with the use of gravity. You may increase the pressure by adding weight directly above or below your knee.
While sitting in a chair, place your heel on the floor, with your leg as straight as you can. Using your hands, gently push on the upper leg, increasing the stretch to the back of your leg. You may do this exercise while you are sitting at a desk, or chatting over coffee.
Prone Extension
Lie on your stomach with a pillow underneath your upper thigh. Straighten your leg, allowing gravity to pull your foot toward the floor. To increase this pull, you may add weight to your ankle.
Move to a bed so that you can hang your leg over the edge and repeat this exercise. You can add a hanging weight to your ankle while in this position.
Standing Extensions
While standing, contract your leg, attempting to straighten your knee. You may use your hands to help increase the pressure by placing one or both on your upper thigh.
Rest your heel on a step and allow a stretch to the back of your leg. Gently contract, increasing the amount of stretch and extension in your leg.
References
- The Walking Site: Exercises for Knee Strength and Flexibility
- American Academy of Orthopaedic Surgeons: Total Knee Replacement Exercise Guide
- Palo Alto Medical Foundation: Knee Rehabilitation Exercises
- New Hampshire Knee Center at Alpine Clinic: Range of Motion Exercises
- The Journal of Arthroplasty: Extension Limitation in Standing Affects Weight-Bearing Asymmetry After Unilateral Total Knee Arthroplasty
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