Terminal knee extension exercises involve moving your knee muscles through a full range of motion and are frequently recommended by doctors and therapists after knee injury and surgery. Knee exercises are essential for restoring mobility and strength to a painful knee, according to the American Academy of Orthopaedic Surgeons. You can perform TKE exercises in a sitting, standing or lying position. However, consult your doctor before attempting terminal knee extension exercises.
Terminal Knee Extension
Terminal knee extension exercises strengthen the quadriceps muscles in your knees. After an injury, the muscles in your knee become weaker and after recovery, your muscles might not fully regain their previous strength. It is vital to retrain your knee muscles by performing exercises such as terminal knee extensions to help prevent reinjury. As some exercises progress, ankle weights can be added for increased strengthening. The American Academy of Orthopaedic Surgeons recommends beginning with 1 lb. weights and gradually building up to a maximum of 5 lb. Perform TKE exercises for 20 to 30 minutes, two to three times daily. If you experience swelling or pain, stop or decrease your exercises until pain subsides.
Sitting
To perform a terminal knee extension exercise on the floor, sit upright with your leg straight and place a rolled-up towel, foam roller or other cylinder-shaped object under your knee. Flex your toes toward your shins and straighten you knee as far as possible. Concentrate on contracting your skin and quadriceps muscles. Then, return to your starting position and perform one to three sets of 10 to 15 repetitions with each leg. After mastering that, you can perform this exercise with ankle weights. Perform another TKE exercise while sitting in a chair with the heel of your affected knee supported by a stool. Straighten your knee, hold for five seconds and then return to your starting position.
Lying
Some terminal knee extension exercises are performed while lying on your back. Perform one TKE exercise by lying with a towel roll under your knee. While supported by the towel, straighten your knee for five seconds. Then, carefully return to your starting position. After you advance, you can add ankle weights for greater effects. Another terminal knee extension begins by lying with your head and shoulders off the floor, supported by your elbows. Support your affected knee with a coffee can, soup can or another cylinder-shaped item and bend your knee at approximately a 30-degree angle. Slowly straighten your lower leg and contract your thigh muscles as tight as possible for three seconds. Then, cautiously lower your heel to the floor. Repeat this exercise for three sets of 10 repetitions each.
Standing
Terminal knee extension exercises, performed while standing, use elastic bands or cords for resistance. Some elastic band brands, such as Theraband, can roll and bunch up behind your knee. Applying a foam pad to your band can help reduce bunching and allow you to exercise more comfortably, says certified athletic trainer Neil Curtis in the September 1995 edition of the Journal of Athletic Training. To complete a standing TKE exercise, stand with a padded resistance band or resistance cord -- placed just above your joint line -- behind the affected knee. Flex your knee against the band at around a 30-degree angle. Then return to your starting position. Repeat three sets of 10 repetitions.
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