zig
0

Notifications

  • You're all caught up!

At-Home Exercises for Hyperextension of the Knee

by
author image Nicole Hogan-Jenkins
Nicole Hogan-Jenkins began writing professionally in 2010. She is a certified personal trainer, sports nutrition specialist, fitness business owner and competitive fitness athlete. Hogan holds a Bachelor of Arts in journalism from Indiana University.
At-Home Exercises for Hyperextension of the Knee
A woman is holding her knee. Photo Credit Leslie Achtymichuk/iStock/Getty Images

Overview

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.

Leg Raises

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.

Leg Extensions

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.

Knee Bends

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.

LiveStrong Calorie Tracker
Lose Weight. Feel Great Change your life with MyPlate by LIVESTRONG.COM
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.