Terminal Knee Extension (TKE) Explained | Tim Keeley | Physio REHAB

#kneerehab #quadriceps #aclsurgery #kneepain
Once you master the early quads activation and knee extension following injury or surgery, and then progress to a powerband, it's time to advance the isometric quads exercise of terminal knee extension one step further. Using a Physio ball in a standing position means you will get greater a isometric quads contraction as you're pushing against something, instead of pulling. You'll find you will get more fatigue, and you will have to position your foot right as well as make sure you get full terminal knee extension ("sometimes also called "total"). Aim to increase the holds from 10 sec through to 1min as you get stronger.
Haven't got a physio ball? use a larger swiss ball or even a folded pillow at home.
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[@stellatmv3736]

Anything about knees from you is super useful. Thank U for the explanation, it's so important!!

[@physiorehab]

Thanks Stella!

[@rashidpipfa]

Great work out real remedy for knee sufferer

[@JayJay-dr2lo]

Excellent explanation. Thank you!

[@physiorehab]

Glad it was helpful!

[@emaddarawsheh7420]

This vid came on time , thanks a lot

[@physiorehab]

Theta great

[@bigbrother9531]

Thank you.

[@sikhbookclub]

Thinks out of the box, great video

[@physiorehab]

Awesome! Thank you!

[@barbaradonald9497]

Thank you

[@emilyxiao4453]

How many times to squeeze the small ball each day?

[@rashidpipfa]

Any diet which improves knee health and keep knees stronger for longer time

[@physiorehab]

Yes it’s called exercise!

[@FrozenVodka1]

so that big ball resistance is more than a black t-band for TKE? Is it that you are trying to keep the ball from falling that makes it more challenging?

[@physiorehab]

It’s just different, you will find pushing and holding is more taxing on the aid that pulling

[@domovoi4209]

I assume I shouldn’t be hyper extending my knee during quad extension exercises? There feels like there’s 2 ways to do this. (1) Fire the knee cap up, contract the quad like crazy, and hyper extend the back of the knee. (2) contract the glute, vmo, and maybe some hamstring to stop hyper extension ? ///// I’m confused

[@physiorehab]

Don’t hyperextend the knee. Position the ball so the force and size of the ball prevents you from getting into hyperextension.

[@triptik8810]

Hi ! PLease help!! I have been suffering from PFPS pain since one and half years. I am able to do Sraight leg raises and Side leg raises with 1 kg of weight and have no pain climbing up the stairs. Climbing down is very painful . I can do the exercise at @1:39 without weights but even with half kg weight I get pinching feeling and the swelling follows the next day. Do you think the standing banded exercise would be more helpful than adding weight? ALso is it okay to do exercise while wearing knee brace or taping in initial days so I can do more exercise without stressing my knee?

[@physiorehab]

Sounds like you need a more structured program than just a few exercises for that. I suggest you have a look at my knee rehab programs at physiorehab.com

[@mariaelenacastroleo6756]

LEO Y Yazmin.❤❤

[@GioIndustry]

Are you recovering from surgery? You could have scar tissue /cyclops lesion and will need to figure out if surgical intervention is necessary for your case.

[@goat9631]

Will this work 2 days ago it’s been 1 year from acl surgery and I can’t get my knee extended all the way

[@physiorehab]

Yes keep trying - the extension is really important

[@AkashMulik7]

Helo @goat.. I have the same problem. Did you got any working solution? :|

[@joshuawalston9044]

I didn't get mine untell about 18 month post op because I didn't focus on it tell then do these exercises and what really helped was long duration stretches several times throughout the day 20 min at a time or more I would have my heal up on something letting my leg hang it gets verry uncomfortable but works

[@AkashMulik7]

@@joshuawalston9044 thank you so much for sharing your experience. Would really appreciated if you give me more tips. Please help me with your email id or something

[@joshuawalston9044]

@@AkashMulik7 I just did long duration stretches sitting with my leg propt up on a chair or something but I had a couple weeks off work so I was able to do these stretches through out the day I did it a lot mabey 3 hours total a day 20 min 15 min take few min break and back on it it suck and it's uncomfortable but it worked

[@dr.bhavishadholaria1071]

What size is small ball?

[@physiorehab]

It’s 19cm diameter - this one here:shop.physiorehab.com/products/pilates-ball

[@strikerz2668]

i cant extend knee while standing hip flexion. my knee pain during full knee extemsion. how to avoid that

[@physiorehab]

Have your had an injury or surgery or something?

[@strikerz2668]

@@physiorehab no sir i dint have surgery or injury

[@physiorehab]

@@strikerz2668 perhaps you need that assessed

[@Oakbard]

I'm 12 months post ACL surgery (autograft) and am not happy with my extension (I found your videos too late!). My quad is strong and the muscle has come back bigger than it ever was, my hamstring is strong too. I thought I did enough extension work in the early days, but maybe I didn't. Is it generally too late at this stage to get a few more degrees extension?

[@javidrashid5583]

Same question !

[@arthurkhiger263]

how is your extension now?

[@priyanshiarora5507]

Heyy how are u now

[@mariaelenacastroleo6756]

LEO Y Yazmin.❤❤

[@mariodiaz8078]

It's not total it's terminal