Knee Extension Exercises for Terminal Knee Extension
Regaining full terminal knee extension is paramount following any knee surgery. The ability to fully extend the knee equal to the other side is usually one of the most important early goals in knee rehab. While there are a ton of knee extension exercises you can do, the most important variable for regaining full terminal knee extension is the amount of volume and time spent working on knee extension. That is undeniably the most important concept to grasp. 3 sets of 1 min of stretches for a total of 3 minutes (out of 1440 minutes in a day aka 0.2% of the day) is just not enough end-range stretching to regain full knee extension! Aim for a total of 10 minutes of knee extension exercises at first, then slowly keep adding the time until you're spending at least 30 minutes a day working on terminal knee extension.
Knee Extension Exercises & Tips
Knee extension exercises, especially after surgery, are not going to be comfortable. If they are comfortable, it probably means you're not doing them correctly! Regardless of the surgery, there will be joint swelling, or effusion, in the knee that will not only cause more pain and discomfort but also limit the amount of motion available at the knee joint. Furthermore, the muscles around the knee will most likely be tense and guarded, meaning soft tissue work and stretching are also warranted. When working on terminal knee extension during your knee extension exercises, try to hold the position or stretch for as long as possible. That may be a few minutes or just 20 seconds! The goal is to work to that uncomfortable phase, then let your knee bend and relax for a minute or two, and then go right back to the knee extension exercise again. The more time you can spend in that end range stretch the better!
Do You Need Guidance On How To Achieve Knee Extension?
This program is for anyone looking to truly [P]Rehab their knee before surgery OR work on regaining their knee extension after a surgery or injury. It’s appropriate for anyone regardless of current fitness level and will build you from the ground up to tolerate the end ranges of knee extension. For more about this program click HERE.
Passive Knee Extension Exercises
First, work on regaining full passive knee extension. Passive knee extension is the amount of knee extension/straightening that your knee has if you prop up your foot on a table or chair, letting your knee be suspended in the air.
Seated Knee Extension PROM
Sample Knee Extension Overhaul [P]rehab Program Exercise
Bang Hangs Knee Extension
Sample Knee Extension Overhaul [P]rehab Program Exercise
Active Knee Extension Exercises
It's extremely important to follow up any passive knee extension exercise with active knee exercise exercises to "lock in" that hopefully newly acquired knee extension range. While the standing terminal knee extension (TKE) is the classic go-to exercise for active knee extension, there are a plethora of other options as well. The key component to every single one of them is to fire your quadriceps muscle and squeeze it as hard as you can. Your goal should be to try to feel a stretch behind the knee. Think of standing tall with each repetition! Below you will find a plethora of our favorite active knee extension exercises, which are all a part of our Knee Extension Overhaul [P]rehab Program that is proven to restore your knee extension!
Standing 3-Way Terminal Knee Extension
Sample Knee Extension Overhaul [P]rehab Program Exercise
Sled Pushes
READ: Knee Surgery [P]Rehab Exercises
Retro Walking
Sample Knee Extension Overhaul [P]rehab Program Exercise
Quad Sets with a Strap
LISTEN: KNEE EXTENSION AND GETTING BACK TO THE GYM
Cueing for TKE with any closed chain knee exercise (squats, lunge, step-up)
Closing Thoughts
Having adequate knee extension is crucial for knee health and function. Moreover, if it is something that is not worked on early after surgery, it becomes very difficult to regain! There are a plethora of options in regards to exercises that are excellent for regaining knee extension, many of which we have exemplified in this article. Find what works best for you, and stick with it! Consistency is key. as you continue to have a better tolerance to these exercises, try to hold positions longer to have better carry over and ultimate improvements in range of motion!
Ensure You Gain The Knee Motion You Need!
Knee extension is not just a recommendation it is needed! Hypothetically, you could walk on a bent knee but this is going to waste energy and ultimately limit your movement endurance. Instead, let's get you moving efficiently by achieving and keeping full knee extension.
About The Author
Michael Lau, PT, DPT, CSCS
[P]rehab Co-Founder & Chief Product Officer
Michael was born and raised in Northern California but now currently resides in Sunny SoCal ever since attending the University of California, Los Angeles as an undergraduate majoring in physiology. After his undergraduate studies, he received his Doctorate in Physical Therapy from cross-town rival the University of Southern California. As a licensed physical therapist with a strong background in strength and conditioning, Michael likes to blend the realms of strength training and rehabilitation to provide prehab, or preventative rehabilitation, to his patients. A common human behavior is to address problems after they become an issue and far often too late, which is a reactionary approach. He believes the key to improved health care is education and awareness. This proactive approach-prehab-can reduce the risk of injuries and pain in the first place. He is a huge proponent of movement education and pain science. Clinically, he has a special interest in ACLR rehab and return to sport for the lower extremity athlete.