A hyperextended knee is caused by excessive pressure that forces the knee backwards past its normal straightened position. You may experience pain, bruising or swelling while recovering from a hyperextended knee injury. Performing leg exercises from the comfort of your home can help strengthen the muscles around the joint. Get clearance from your doctor before doing exercises for a hyperextended knee.
Perform leg raises to strengthen the muscles in your quadriceps. Lie on your back with your hands at your sides. Bend your knees and place your feet flat on the floor. Extend your right leg straight. Lift your right leg about 6 inches off the ground and hold for a few seconds. Return your right leg to the floor. Repeat the movement eight times on each leg.
Execute leg extensions to stimulate the inner thigh and quadricep muscles. Sit straight up in a chair with your hands at your sides. Place your feet flat on the floor, shoulder-width apart. Extend your left leg until it is completely straight in front of you. Keep your foot flexed and squeeze your leg muscles. Hold this position for a couple of seconds and release your leg to the floor. Repeat 10 times on each leg.
Do knee bends to work the muscles in your hamstrings and quadriceps. Lie on your back with both hands at your sides. Lift your left leg and place your hands behind your left thigh, with your knee bent. Keep your knee bent at a 90-degree angle. Flex your left foot and extend the leg straight, while squeezing the muscles in your quadriceps and hamstrings. Hold for a couple of seconds and release your leg back down to the starting position. Repeat 10 times on each leg.
Standing Leg Lifts
Standing leg lifts engage the muscles in your quadriceps and inner thighs. Stand with your feet shoulder-width apart with one hand on a chair for balance. Lift your right leg straight in front of you with your foot flexed. Aim to raise your leg to a 45-degree angle. Slowly lower your leg to the ground, but don’t let your foot touch the floor. Repeat 10 times on each leg.
- Chicago Primary Care Sports Medicine: Hyperextended Knee Injury
- Weight Training Manual; National Federation of Professional Trainers; 2006
- Sports Medicine Specialists: Knee Exercise Program