Knee Hyperextension (Fix Hyperextended Knees)
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- Опубликовано: 20 окт 2024
- Knee hyperextension is a problem, It is major dysfunction in posture and Gait function, It is not just a point of discomfort, for many it has been the cause of injury, such as ACL tears.
Knee hyperextension, may be considered as a display of hyper flexibility, but it is not, it actually is a sign of weak of muscle activation.
In this Video I will show you how I fixed it.
In direct terms. Muscles should be considered as pulleys for the body but, unlike a mechanical pulley where the rope runs end to end.
Reciprocal inhibition describes the process of muscles on one side of a joint relaxing to accommodate contraction on the other side of that joint. ... Joints are controlled by two opposing sets of muscles, extensors and flexors, which must work in synchrony for smooth movement.
The Muscle insertion points are located on one side of the joint, there are The body uses signals from the nervous system to supplant the lack of direct connection.
The majority of these cases suffer from
Weak leg extension anteriorly and a weak posterior mainly hamstring lengthening for activaton within the hinging of the hip.. Forcing the knee to float between end points to compensate.
That is why our knees lock back and are bent with ease, but are unable to isometrically hold the neutral position as easily.
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I am 36, and have had my knees like this since I can remember. I have no pain. And I can walk for miles. But standing up for long periods of time hurts. I didn't know this was not normal, since I've had it for ever. Here I thought it was some kind of normalty, and just good flexibility.
If it doenst compromise your ability or cause pain...I wouldn't worry. For many people this position has led to injuries in sports and knee pain.
Im 38 and same, though when im on pc sometimes I get a sharp pain but its so rare.... standing is my only issue
Same here I've no pain and i also thought it was normal
I’m seventeen and I just found out this year that I’ve had this. I also tend to be able to stand without discomfort for longer periods of time than my peers. And yes, I lock my knees all the time when standing… never knew it was supposedly bad. I don’t do any sports.
@@sophiaredwood5825 Im of the same age, I do alot of sports, both my knees were hyperextended since birth, I have had absolutely no problems. My peers thought that it was actually a condition helping me with sports due to my performance in most sports. Just recently I had an acl reconstruction surgery due to a severe sports injury, as a result of it, my right leg is no longer hyperextended but my left still is, I am in an even bigger dilemma than ever, should I just leave it as it is or should I try and fix it with exercises? Even though one of my legs is hyperextended and one isn't, I feel almost no difference.
I didn't know that was a problem... I've always been so happy because though that was a sign of natural flexibility but not a problem that could damage my mobility.
Same...😪
Oh yeah it sure is a problem I’ve had since my teens; it never occurred to me until realized it a few years ago when researching about fallen arches (or flat feet) which is another problem I’ve had. I think both of those issues are connected, followed by hips, then back, then neck and even posture, each overcompensating for the one before it. This has lead me to work one or two, starting with arches and maybe knees to eventually fix the whole domino effect of the body that’s quite remarkable but also sucks. I wish my parents helped to address my arches while I was still young as it’s much mores solvable then, but at least it’s still possible to do so.
Whoa that’s crazy! Yep, very fallen arches and hyper extension with my knees, as well!!! Thanks for the info 👍
@@sultainious this sounds very similar to my life right now
Same, always thought it was you could naturally stand like that and some people (like me) were just more comfortable standing that way.
This could be the way to fix my posture, you're a saviour !
It will definitely contribute to aligning your body. Thanks for watching!
Once again, you've proven to be a champion of knowledge.
Thanks! I'm honored to help.
@@GrownandHealthy thank you
When he said "This is the channel where we explore self improvement through movement " I subscribed 👌🙌🥰
Amazing. When I first watched this video i found it questionable, even debatable but I actually did this daily for a week. I knee feels great. Bravo 👏
I'm glad to hear it helped you.
So you don't have banana knees anymore?
Sir Knight no I still have banana knees. The pain definitely went away for sure. Does this tutorial help for straightening too?
@@GrownandHealthy does this require surgery
I love this, my knees recently started locking and I will do this to strengthen my body’s natural movement thank you!
Bro you are a Godsend. Just got out of the Navy and addressing my imbalances. Felt immediate results. Thank you!
I'm glad you found it helpful.
Thank you for the education. I’ve lived all my life hyperextending. This leads to MANY health complications I don’t have time to explain here. This needs to be more widespread.
Thanks for watching! I'm glad you found it helpful.
am i the only girl who's born with hyperextended knees😆it reall sucks coz a lot of my schoolmates bullied because of this😢
Me tooo🤣
@@castyannor9251 when you wanted to wear skirts but your knees says no 😂
Looks like a banana 😢😢
I have hyperextend knees and it makes me not to wear skirts and dress above knee long..
one of my friends just told me this today 😂
Life saver bro I’m 17 and this has pretty much snowballed bad posture for me I go pretty good posture for the gym but this is stopping me from making further progress. Thanks a lot
This workout works?
I just recently started noticing that my hyperextended knees impede me to properly stretch hamstrings and calves, and it’s a bit painful. I really struggle to keep my legs straight, without my knees going loco to the back.. I hope this exercise will help!! 🤞🏼
Always start with the legs slightly bent and extend knees after...
Over a year later, how did it work out?
@@mattb2704 How did it work for you?
Thank you for this video! I am recovering from emergency spinal cord surgery and re-learning how to walk. My knees hyper extend and this has really helped me! 🌞
I'm in my 30 and just learned that I have this problem. I have it in my arms too. Thanks for the help!
Much appreciated. Just found your channel 3 weeks ago and my walking has improved, anterior pelvic tilt. Now time for these knocked knees haha, thanks fam
Glad to help!
Yes I have hyper extended knee from my stroke glad I found your videos
I have knocked knees which has led to me stand with locked knees as well. This in combination has really been causing me major discomfort while standing for more than 20mins.
My knocked knees has also made my calves extremely worked out and tight. And I have major pains in my knees.
This video alongside your knocked knee ones really gave me hope. I will start adding these into my daily routine. Thank you.
Glad to help! But please make sure you are aware of the footwear you are using... barefoot, or barefoot shoes (zero drop, wide toe box) will be instrumental in helping your leg alignment.
@@GrownandHealthy Thank you! Ohhh okay I will do that instead. ive been using my insoles from my orthopaedic but I will do barefoot instead. Thank you soo much for all your help! Its really made me feel better.
@@heretherewhere7375 hello, have you noticed any changes after doing this exercise ? can you share some knock knee exercises, i Also have mild knock knees, i don't have any pain but i don't like the posture of my leg
Wow amazing information.
I have a few questions
1) When you had hyperextend knees, did you also have Anterior pelvic tilt?
2) And with those knees, did you also have very pointy knee caps when you would bend the knees to sit on a chair?
3) did your knee shape also change after you fixed the issue?
Once again thanks for the upload
Banna legs caused mainly due to apt, apt also causes problems like rounded shoulders, hunch neck
Your videos have been a big help for me. Thank you!
Glad to hear it!
Thank you, I’m so relieved I found your video😊A few questions tho:
1. Should I be trying to straighten my knees when I’m down in the Jefferson curls?
2. How does the elephant walk help a hyperextended knee when you’re trying to extend it more in the elephant position? (I just found this intriguing)
I would be so grateful if you could answer my questions. Thanks again!
So exited to try this! People used to call me "ostrich" because my knees bend back. It's ugly and annoying. Hope this helps!
@@melissadavis5954 how did it go?
My knees are hyperextended with an 80° inward bend.
Thank you for helping.
I dislocated my kneecap when I wasn't working out and learned of my legs' condition from my physical therapist.
I was benching, deadlifting, doing leg presses, banded leg workouts, and I still dislocated my patella :')
Hopefully this will lessen the likelihood of knee surgery from another accident.
Have a great Spring!
Thanks a million, man! I just broke my fibula and tibia (hit by a car a week before Christmas), with the fibular break being JUST below the knee and, well, as odd as it may be, I've always had this problem (hypertension), but ONLY with my left knee...as i continue to recover, and afterwards, i am going to employ this technique and add it to my fitness routine. Thanks again!!!
oh my god, hope ur doing much better now!!
Thank you so much for sharing the above. How about Neurological patients ( who face the same) . Lesion in the hip who are not able to both get on or down the stool
Awaiting reply thank you so much
I am just recovering from stroke and still facing left knee hyperextension that really affects my mobility, naking ne unbable to even do lil sprints, I feel usless these days. Imma try it out, thanks man 😓🙌👍
Thank you so much! I tried the one without the platform. It is indeed very difficult for me. I'll continue doing this exercise, I hope I can fix my posture!
It will help, with practice at least 2x a week.
Update did u fix it
@@salar1586 Hi. Well, I've done this irregularry, with other exercises. I see some difference, but I can't tell for sure. I should do this more often. But I think exercise is the key for fixing any posture issues. This exercise really strengthens muscles I didn't even know their exist 😅😊
Great physique. Very well spoken.
Thank you.
this Is by far the best video to help treat this problem! I was wondering if this is something we have to do for years or can we eventually stop once the banana knees have been resolved?
Thank you! Eventually, it will not be necessary. This exercise is develops end range strength..once that range is strong enough, it will not be necessary.
Thank you for that information bro ! Idk how you be finding this stuff ! But it’s so dope !
Thanks for Your Support! Delivering content to help.
I suffer from this and never considered targeting the imbalance. I'll incorporate these, thank you!👍
@@MrFluidRock Anytime! It will make a big difference.
Thank you so much you just can't imagine how much it means to me
I'm glad to help.
Loved your systematic explanation and detailed root problem solving guidance. Thanks :)
I just did this yesterday when I came down on my leg playing basketball so this is why I am here to help me fix it so this won't happen again
Did your knee like go backwards? And is it okay now and by backwards I mean like your knee went the opposite way of bending
@@showtimekp1815 it was bending when I came down on it
Ive hyperextended mine 4 months ago im going to try this thanks for the knowledge.
You can do it!
Did it work
Are these exercises good for post stroke rehabilitation. Thank you sir. Beautiful find and awsome
I would consult your doctor before starting any physical activity.
Great exercise.. I have MS and struggle with hypertension. The elephant walks were great too
Thank you
Glad it was helpful!
I have hyperextended knees, and they hurt when i am too much time standing up or sitting. Im 29
Your comment is from 2 months ago, have your knees healed already? Did you regain your stability? It will help to know. Thanks :)
True same problem with me
@@xaviball2911 please tell if that exercises helped you or not
@@repudinehemiah6023 I have not done this exercise yet. But try this it'll reduce your pain if you do this.
Very decisive incredibly intelligent video.
Thank you!
I just want to thank you very much for this exercise
My knee has been hurting whenever I extend it, such as walking or going up stairs and it'd always shoot this stinging pain for the last 6 months
Went to a doctor gave me pills and it didn't help
Doctor sent me to physio therapy for 6 sessions and it took them 3 sessions to figure out that I had knee hyperextension, then they proceeded to "treat" me, while nothing changed.
So at least they diagnosed me right somewhat, and my knee has gone from 100% pain to 20% in 2 days thanks to you
I am 19 🗿
Edit: i was injured at the gym, idek know how
Correct, form over function, breathing into the movement. I will pass this on to my clients.
How much time does it need to fix hyperextension knee
Playing basketball recently at 46and all of a sudden my knee locked straight up. Was in so much pain. Will try theses exercises
make a more videos about full workout about hyperextended leg ❤
Great content! Do you have a before/after pic of your knees?
Thank you for this, after an accident where I had to have a TKR, my leg that has the new knee is like this…hyperextended. I am trying to fix this, as it is only one leg. It looks worse than it feels. I am hoping this helps have an amazing day!
This was presented like a slam poem and I love it. Helpful and beautiful!
I had a hyper extended knee for 2 years and didn’t know what was wrong. When I found out, I was given stretches to do for 2 hours a day... because of the time inconvenience my knee’s still jacked up so I’ll try this😊
how are your knees now?!
Good exercise. Just want to be clear that your weight should shift toward your heels upon standing up from the bend. Thanks for this.
Yes, correct. Thanks for watching.
Hii, just found your channel and it is amazing. Maybe you will make more videos on hyperextended knees topic like flat fleet playlist on your channel.
Do you recommend to perform this exercise before hitting legs or low row pulldays?
Awesome! Love this but how far apart are your feet or should they be together?
I have a herniated disc injury from 2 years ago ...I think the second exercise would be better for me!
Great video! I did not have any swelling at all on my knee after injury, and I did not notice my knee was injured at all after martial arts kicking training. The only symptons are mild weakeness on the knee and I've notive mild instability due that fact. I am worried though, Is the absence of swelling a sign of a partial, less severe damage?
as a ballerina hyperextension is a blessing✨
How many reps and how often do you suggest doing this?
I have a lot of minor back pain, nothing debilitating, but it’s kept me from working out lately. I have a prominent arch in my lower back, but because I have an appropriate pelvic tilt and pay attention to my posture, I thought it was normal for me. Then last week I randomly put together that locking/ hyperextending my knees is the culprit. I’ve been trying to keep some bend in them since noticing, and it feels SO funny, like I’m getting ready to do a squat 😂
Hello my knee caps are dislocating im sure this will help bcs im overweight, have hyperextension plus flat feet
Hello, is this meant to be a stretch or strength building excercise this just really stretches my hamstrings?
i want more of stuff like this on my reccomended
I had torn my ACL from sport and because I have over extending knees my doctor said that I will most likely do it again
Does this exercise/stretch make Anterior Pelvic Tilt worse? Which do you think I should fix first, APT or hyperextended knee.
You may gain more from focusing on your ATP, if you have pain..but this exercise, performed properly, will not make your ATP worse.
I suffer from a knee hyper-extension. It happened 6 years ago. Since then, customized leg brace from mid-hip to shoe: a nightmare. Can it be operated?
As a ballerina, this is a gift from God don’t take it away
Incredible video my friend! Thank you so much 😁
Im gonna save this video and apply it asap!
Is there a training schedule u can so i can get stronger knees an get rid of the hypermobilety in my knees? My goal is to start playing soccer again
This seems like it would make my knee looser? I had a fall onto an extended leg which caused the hyper extension, now it feels kind of loose and I have to be careful not to hyper extend.
Look, from what I've been advised by an actual Physical Therapist, you want to shift your focus to your hamstrings (knee flexors) by strengthening them via some form of a hamstring curl.
With the combination of hip flexion and knee extension -- which is what you see in the video --, you are activating your quads and hip flexors, and **STRETCHING** your hamstrings, thus, you are doing the exact opposite of what may need to be performed in order to address the problem.
To reiterate, hyperextension can be a result of tight quads, and weak hamstrings. As you've discovered, when you do this exercise, you are only going to make your hamstrings more loose.
Is this excercise enough to bring the knees back into the normal position? So that it doesn’t bend. Ack anymore
Yes, when performing the exercise, attempt to lockout your knees back while attempting to contact your thighs with your abdominals..you will find it very difficult, indicating end range weakness. Once you have built the strength up to perform the lockout with ease, your knees won't hyperextend unless you direct them.
Grown and Healthy thanks one more question, before my injury my legs would be in a normal position, then I hyperextended my left leg and now the left one bends back further than the other one, if I do this exercise will it return to the normal posture like before?
I have the same problem i hyperextended my left leg, and did it work, did it fix your left leg?
@@mago9134 yea it mostly did, I have more balance on it and feels normal as the other one
How long did it take to fix it?
Alternatives exercises for ppl with flexion issues from previous back injury?
The best alternative would be a reverse hyper machine.
How much time will it take to cure our problems? Through this exercise.
Does this really work?
I just found this out that i was a problem
I was standing still on a line and i went to walk and my calves just felt stretched and i am on a healing process
I was told by my orthopedic surgeon that my knees just have more ROM than normal. I did heavy barbell lifts and Olympic lifts, with lots of stretching and accessory exercises, for years during and after college and my knees always have had this extra range of movement.
How exactly are some body weight or lightly weighted exercises supposed to remove that?
Well explained dude!
@grown and healthy, I notice mine is like that now but wasn't like that when I was younger because I was very athletic. I do have back problems now and also have a lot of tailbone pain. I'm only 36. Do you have any advice? I've gotten back into being active this past few months with walking every day and hiking on the weekends. Now I'm adding weights and cycling at the gym.
This exercise and any stretches for the hamstring, will help. Especially the camel walk.
Ok will try these exercises out. Thank you
I have this "problem" as well and I have been doing a lot of squats and deadlifts but I never had a problem with my joints, I never had knee pain whereas my friends who also lift always complain about their knees. I always thought that my hypermobile knees are actually protecting me lol. Guess I try to do something about it.
Hey! I've been doing calf raises for an achilles injury, but have been doing them with hyperextension of my knees, leading to pain. Have had a problem with knee hyperextension all my life. Did 2 sets of the 2nd exercise and immediately felt a lot of pain relief! What is the 2nd exercise called? Thanks so much!
I'm glad to hear that! They are called Elephant walks
Thanks for the great video. I am a now in confusion. I am 33 and had ACL reconstruction on the left knee. My right knee is naturally hyperextended (so was left before the ACL tear). My physiotherapist has set the same goal for the operated knee, and we are working hard to get the left as much extended as the right. If the hyperextension is bad, should we rather not try to achieve that?
as someone who suffers the same fate, pls do tell me if u have found ur answer, my case is the exact same of yours, I suffered a sports injury and got a torn acl on my right, both my legs were hyperextended from birth so I thought it was normal, my friends noticed this condition a bit back but due to my good performance in most sports, they thought that it was prolly a boon in disguise, now I no longer have hyperextension in my right but I do in my left, I only had acl reconstruction a month back and I'm still young, only 17. Considering how worried my parents were, I do not consider them calm enough to make the right choice hence I haven't informed them about this. Before I choose to tell them, I would like to know if I would need a surgery on my left knee now as well or if I can correct it myself or if I should I try to get my right back to hyperextension.
am not clearly able to identify my deformity is it Bow leg or knee hypertension am confused what to do?
@@mayuridd okk thanks. brother.. I'll try to know about this.
I could hyperextend by knees at will but after a right knee injury, I can't anymore.
Now my left knee can hyperextend but my right can't.
Is this a good thing?
Hello, I am a 13 year stroke survivor with a hyper extending knee on my left side which is causing me back in my Lumbar spine and sciatica problems. Would you PLEASE help me with some advice. Thank you.
Thank you
Thanks for watching! I hope it helps you.
Any tips for having only 1 badly hyper extended knee?
Thank you so much. It helps me. But, what if my legs not wanting to stay straight?
When does it not want to stay straight? During the exercise or when standing? This is actually an end range strength exercise and if you find it a struggle to keep the legs straight at the bottom, you will develop the strength with practice.
@@GrownandHealthy during the exercise.
Hi im 30 years old and have MS (multiple sclerosis) since 2008. In the past 10 years im dealing with obvious leg issues. A feeling like i couldnt keep my knees straight while standing and my walking is also really disturbed. Like i would be walking with flippers. Have any suggestions how to fix my issues?
Plz make a vdo on kneecap dislocation 😫😫😫 exercise
arent you lengthening your hamstring to much with this streatch, though hyperextended knees were cause of to lose and sometimes weak hamstring and you needed to streangthem them and make them and make them a little thighter and more active. I would understand it on a athelete that have a very strong and tight hamstring, whats ur opinion on this :)
The concept in this exercise is to develop the reciprocal muscles, the hamstrings never actually lengthen... they are inhibited, because your hip flexor aren't contributing to the effort (end range strength) the more you practice this with the intention of pulling your abs to your thighs through the compression of the hip flexor, you will find the hamstrings extend further.
So I got hyperextended legs from stretching to much but what I don’t understand is when Im doing the excercises it feels like my legs are just being stretched further. (I start with bent knees)
Does strength training or dancing with continuously extended knees worsen it? Should we consciously try to reposition to unlock the knees while doing it ? Besides these exercises.
When your leg is straightened, you should feel the tension form both Quads and Hamstrings simultaneously..that helps to keep the knee aligned.
@@GrownandHealthy thank you!
My knees don’t extend to full length so I watched this hoping he’d explain what caused it so I could do it
I think that's called hypoextension. Maybe look that up?
Thanks, much appreciated for the help, but what are the exercises official called ?
Jefferson Curl
@@GrownandHealthy thanks, any specific reps or sets I should try?
@@lking1540 start with 2- 3 sets of 10 reps, make sure the weight isnt heavy to start. Maybe 2 10lb dumbbells to allow gravity to help.
@@GrownandHealthy ah, thanks again, you don't know how much a huge help you've been. Thank you.
@@lking1540 Sorry to bother you after so long, but I wanted to ask whether the exercise was effective for you?
Thanks in advance!
While you are doing the excercise should your legs be hyperextended?
No, begin the exercise with slightly bent forward knees and then attempt to push knees backwards when fully folded over.
Do you think banana knees can cause hip pain cause i have it and my hip hurts sometimes after running
Yes it is an indication of weakness , internally and externally, rotating the hip.
I want to ask, doesn't this exercise cause rounded shoulders?
Not when done correctly, if you raise your shoulders off the ground you your hands should be in the same position as your overhead press. This is a fundamental gymnastics drill and gymnasts are not known for rounded shoulders.
If you find it hard to keep the hands outstretched without rounding, try the regressions until your core strengthens.
Hi there. Is this why i have a herniated disk pain ? Been standing like this
I have hyperextended knees along with anterior pelvic tilt.. Pls suggest some exercises..
I also have a video on ATP on the channel page.
my knees are hyperextended, and pelvic also tilted and that make knock knees plus i am a bit overweight :) can i fix all of that by exercises?? im 19
Can hyperextension be found through an ultrasound?
Is it ok if I basically have the opposite of this and it feels like my knees will snap if i even come close to making my knees like that?
Do rdl,glute bridges,hamstring curls help
Yes, definitely. The key is the end range strength development, try to complete the full range of motion in those exercises.
I have both hyperextended knees and knocked knees, which should i fix first?
You can do both, they can both be done as their own session or together.
Would take about 20min, if done together.
feeling sore the next day in the front of my thighs...did the 2nd exercise also can the 1st exercise just be done standing on the floor?
You are developing your mind muscle connection. Yes, you can do the 2nd exercise on the floor.
dealing with 2 issues these are really helping thanks so much!