Knee Hyperextension Exercises for Strengthening and Preventing Injury

In this video, physical therapist Paul Marquis (Ortho Eval Pal) shares his top knee hyperextension exercises for building strength and preventing injury. Knee hyperextension, or when the knee joint moves backwards beyond its normal range of motion, can lead to pain and instability, especially in athletes. By incorporating these exercises into your workout routine, you can help improve your knee stability and reduce your risk of injury from hyperextension. Watch now to learn how to perform these exercises correctly and safely.
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[@Nyotakikora1]

Quad activation, and Anterior Tib muslce is key to reduce knee hyperextension, and improve knee stability

[@Yazzol]

So I should get strong quads, right?

[@Nyotakikora1]

@@Yazzol Yes. But also eccentrically too. And glut activations helps as well

[@Yazzol]

@@Nyotakikora1 would that help even if the cause is neurological?

[@Nyotakikora1]

@@Yazzol Yes. I am a DPT, but I also have MS too. In non-weightbearing (foot not touching) it can cause a foot drop) in weightbearing, it causes knee hyperextention. That happened to me when I was first Diagnosed. Hence why if the muslces are not able to get the "message" for control people then have the help of AFO's, and external fixators to assist with it.

[@Yazzol]

@@Nyotakikora1 i understand ( not everything , because I am not english so i do not understand the language that well). I feel my knee is overextended when I stand for much time, but I play soccer everyday and do everything even if I have MS. In your opinion then it can be resolved through intense training? Thank you!

[@lazargoose]

Super helpful, thank you

[@Pj287.]

Thank you!

[@lynnjenkins1301]

Never 👎 had any issues and pretty sure this is what I did last Wednesday hyperextending my knee.

[@antonioallen1763]

Thank you very much! This is very important and helpful.

[@CristinaJacksonLMT]

Thank you

[@thomascrilly8940]

Clearly explained,concise and educative. Thank you Paul.

[@ozidraws9649]

Thank u so much

[@dazzlingpumppouches]

Great easy exercise! I had a knee replacement and my non surgical knee took the brunt and now finding my leg hyperextends. I’m going to try these thanks

[@kju5020]

Thank you very much. best video!! best explanation!! you are a star ⭐

[@larrymckown5830]

Thank you. I'm recovering from a brain bleed and exercising daily to loosen up left ankle and keep left knee from hyper-extending plus regaining balance. Your video will help.

[@pesto23]

Thank You so Much Doc for this, I've been searching everywhere for the science of knee hyperextension due to weakness. I will def try these to see any improvement.

[@OrthoEvalPal]

Glad it was helpful!

[@DeepakKumar-dd6vk]

Any important?

[@mohamedorayith4626]

Appreciated as always. Can you make a video on central posterior elbow pain triggered when doing push movements e.g dips or push ups (4 months ongoing and unable to get back to push exercises )

[@vishesh.a]

THANK YOU SOOOO MUCH!!!!!

[@OrthoEvalPal]

You are welcome!

[@robertmartin8762]

Tis Irish Bob saying hello Paul Thank you for this informative segment. Nice demo Lad, nice demo indeed. Irish Bob wishes you well in life and career 😇🤗😎🍀☘️🇮🇪🇨🇵🦾🩺🥂

[@soujanya1324]

I have been searching for a good exercise for hyper extension.This one seems good! You forgot to tell how long it should be done..and when will the leg sets right? In a month or two??

[@lynnjenkins1301]

Loved this and going to implement. Hard getting old 😂

[@sweetsourbeef559]

big thanks

[@OrthoEvalPal]

You're welcome!

[@mydadavid8986]

Thank yóu

[@OrthoEvalPal]

You are welcome!

[@tashirose699]

Great video thank you! I I definitely need this for my left knee hyperextension. Do you have any recommendations for activating a spastic or stiff ankle that won't flex fully? I'm having trouble pointing my left foot up and down thank you I appreciate you sharing these exercises.

[@thycalledshikhar]

Exactly in the same boat as you. Did you find any routine that works?

[@newnixsantos3430]

This dude give 100% fact and nice video to share it im suffering now in my knees maybe i have to work out on my feet and leg muscle now ty sir

[@OrthoEvalPal]

Thank you Newnix!

[@ManjinderSingh-jv8kh]

Thx

[@OrthoEvalPal]

You are welcome!

[@elliem3709]

Thank you for this! I damaged my knee about 7 years ago and my knee has always felt weak and keeps hyperextending in inopportune times. I’ve been looking for exercises to help strengthen it. Thanks!

[@OrthoEvalPal]

You're so welcome!

[@SurjitSingh-hn8kn]

Thanks for your video . I have this problem with my knee. I will do these exercises as much l can and let you know. Thanks again.

[@OrthoEvalPal]

You are welcome! Best of luck

[@prajwals7884]

Any Improvements.?

[@ATAKESALL]

This happened to me last week playing basketball. It was so painful, I am surprised I didn't cry,. Literally just laid on the ground and closed my eyes.

[@findroots7151]

I didn't have this issue until I had a partial knee replacement.. I'm only 3 weeks out from sx but it happens several times a day and it is very painful :(

[@kassichapman1840]

How often should one do these exercises? Daily? Every other day?

[@Misasa6789]

I have already got knee hyperextension for at least 1/2 year in a basketball game and it is still painful when I tried to squad or climb the stair. Is the any exercise to top the pain and get back to normal? Cause I cant even jump as normal and the is a sound when I try to bend and extend my knee

[@mrhunter2154]

Ever since a physical therapist told me my hips were slightly rotated she had me do quad stretches, hamstring stretches and hip flexor stretches. After that my right knee started hyper extending. I was 19 and been living with it ten years, as a bodybuilder my leg strength significantly decreased because of this. I do no trust stretching right now but I will give these strengthening exercises a try, thank you

[@OrthoEvalPal]

Best of luck to you!

[@saraplott5421]

Thanks! Why isn't the slant board perpendicular to the wall? Seems an odd angle and like I might hurt my knee going across like that and not straight on. (approx. 2min into video). Thanks.

[@Dr.DaveStrength]

Probably just to show on camera. Can definitely do this facing the wall or even just holding onto a stable object.

[@user-fn7xm6re9c]

Hi, i have knock knees( mild) and hyperextension (not by an injury but naturally). I just watched this video, and i will surely do these exercises, but i have questions like I already have knock knee, so is it better to treat them first or treat hypertension of knees. Also i have started morning jogs recently, so will it harm my knee since they are hyperextended? Or shall I continue to jog

[@ev1627]

I hyperextended my left knee twice due to not just weak muscles fundamentally of course but both times have been because of ground slope unevenness and stepping on stairs unevenly as well 😂

[@charliedelacruz7537]

Our knees and legs look very similar. How did you acquire your hyper extension?

[@mandaarrao4815]

S U P E RR B . BY Shinto !! I think I m getting just what I Needed, for a Long time. Thank you 👅 Bless you Sir ! 🎅

[@tommyStevenson9]

ive hyper extended twice. first time was mcl years ago and now today. the one today hurt in the moment but i was fine to carry on playing soccer. hours after i could feel something but no severe pain. any rough ideas on what it could be? cant get scans till monday but i can walk, run, bend my knee, squat fine etc just hurts if i hyper extend my leg. feels a bit loose to and also feels like it might give way when i walk.

[@teokurtaran]

how did you get over it mate? I’ve got a similar issue now

[@tommyStevenson9]

@@teokurtaran haven't tbh. i still feel a bit of pain during exercises and activities such as climbing stairs, squats and playing soccer. the 2nd time i hyper extended, there was no injuries according to scans/nothing they could find. My guess and im no expert would be to have surgery, well at least for me. You could also try strengthen the knee with workouts but it hasn't helped me alot.

[@teokurtaran]

@@tommyStevenson9 thank you. How bad was your mcl injury?

[@tommyStevenson9]

@@teokurtaran went to do a scissor kick and landed on my left leg only which went back. However it wasn't that bad considering i played a couple weeks later which was probably stupid. For my mcl, doctor said apparently the cushion in between the femur and fibula/tibia is ripped and the two bones are grinding through the cushion, hence the pain. Well thats how i understood it lol

[@lifeofpets8226]

Hi sir I am in India my daughter was 10 years old and my don was 17 years old.both have hyper extend knees .I have seen many doctors in our town regarding this but they don't know about this but I am spending a lot for this. Really I am very very upset about my children's future .If I were in your town I would fix this. I don't know if people here know about this or not but I just spent a lot of money

[@user-rv8gq9xu1u]

Hi how is your daughter now. Because my daughter also have a same prblm Pls give me a suggestion it's help ful for me

[@Kkk-jh5gr]

may GOD bless your children love from 🇵🇰

[@ihatekids1]

This is exactly what happened to me during a game of football ⚽ and I've been to the hospital and the doctor told me xray looks normal but he thinks ligament injury could be possible but there's no proof.... Anyway can I do these exercises during this period

[@OrthoEvalPal]

Yes these are very safe but still should be evaluated for the ligament injury.

[@ihatekids1]

@@OrthoEvalPal thank you and this happened yesterday before new year dec 31st

[@Dakyta252]

I have hyperextension naturally I had knee surgery 3 months ago (acl and mcl) and I can't go in hyperextension with it and bc of that I notice it's not comfortable for me

[@OrthoEvalPal]

It should continue to loosen over time.

[@notorious3496]

This is how ACL on my knee got tear partially while playing football.

[@OrthoEvalPal]

Yes that can cause it

[@notorious3496]

@@OrthoEvalPal its been a year almost since that happened. Haven't had surgery. I tried to let it heal naturally. Can i start these exercises now?

[@derekfume8810]

0:46 i got jumpscared by this, jeez

[@SerenEnfys]

Hyper extension in my knees that I thought was just natural flexibility was not a good mix with gymnastics and dance growing up! For years I’ve had problems and the older I get, I’m 27 now, my knees are so fragile and click all the time, I can dislocate them out and back in when they’re loose or something cause I do it once and takes some time to repeat. Knee pain is a nasty joke! I’ve been meaning to get some fundamental exercises to help but this morning while walking up the stairs, my left knee clicked as usual but the sound it different… more like a crick. I hate this so much. And it’s hard cause I already gym, a lot of these moves I already do, and it just feel a little hopeless because I have really strong legs and core so what next?? Knee replacements in my 30s? 😭😣

[@chrisferguson113]

Or it's due to bad postural patterns, which you can not isolate one area, your body works as a chain and you need to figure out the cause as to why your body ended up in the position.. could be hyper-extended rib cage, could be a breathing issue where you have lost pattern of breathing, if anyone is struggling and seeing no improvement, look into postural restoration institute (PRI).. people that are certified in that are the real deal and will change.. not many people no about this.

[@cherryb0ng]

I don't know how to say this but that ball isn't spherical.