In this article from humanhealthmag, we would like to introduce some knee hyperextension exercises for the elderly. As we explained in the article coordination exercises for the elderly, exercising is very useful for muscles. In general, regular strengthening and stretching of the lower body and knees can remove unwanted stress from the knee joint and reduce pain. There are several exercises that people can try to increase knee flexibility.
Regularly performing knee stretches can help a person have a greater range of motion and reduce the risk of pain and injury. Lower body strengthening exercises also relieves unwanted stressors on the knee joint by improving shock absorption through increasing muscle strength. In the following, we introduce some useful exercises for the knee.
Benefits Of Knee Hyperextension Exercises
knee hyperextension exercises have many benefits for people. Knee stretching can help improve the flexibility of the muscles around the knee. These muscles include: front and back muscles of the thigh – quadriceps and hamstrings, internal and external muscles of the thigh – adductors and abductors, leg muscles
Strengthening these muscles may help reduce stress on the knee joint and absorb shock. Stretching exercises, especially after exercise, such quad stretches for seniors can help increase knee flexibility and knee joint range of motion. It can also help reduce pain and risk of injury.
6 Useful Knee Hyperextension Exercises
In this section, we want to introduce 6 knee hyperextension exercises. These sports are as follows:
1- Stretching the quadriceps muscles: stand straight and put your feet flat on the floor. Bend the left knee and hold the ankle to pull the leg back. Slowly pull the ankle towards the hip. Only as far as Stretch as you feel comfortable. Hold on to a wall or chair for balance if needed. Hold this position for 30 to 60 seconds. Return to the starting position and repeat with the right leg. Try to avoid twisting or arching your back during this exercise. Repeat the whole exercise 2-3 times, 6-7 days a week.
2- Calf stretch: Stand up straight with feet flat on the floor and balance your weight on both feet. Hold the back of a chair or a wall for support if necessary. Stand on the leg with the painful knee and lift the other leg. Lift off the ground, then lower the heel again. Repeat this 10 times, focusing your body weight on the ball of your standing foot. Return both feet to the floor and then repeat for two sets of 10 reps, 6-7 days per week.
3- Raising the pelvis: Lie on your side on the floor and raise the leg with the painful knee. Bend the lower leg behind you for support. Bend the lower arm to support the head and place the upper arm on the floor in front of you for balance. Straighten the upper leg and lift it up to a 45 degree angle. Keep the knee straight without locking and avoid turning the leg. Stay in this position for 5 seconds, then lower slowly. Rest for 2 seconds , then repeat. Repeat three sets of 20 repetitions 4 to 5 days a week.
4- Squats to increase knee flexibility: Stand with your feet flat on the floor, shoulder-width apart. Place your hands on your thighs, reach forward, or hold onto the back of a chair for balance. Keeping your chest up, bend your knees and your hips. Lower about 10 inches (25 cm). Keep the weight in the center of the heel and avoid bending at the waist. Hold this position for 5 seconds, then press the heels down to Slowly return to the starting position. Repeat three sets of 10-20 repetitions, 4-5 days per week.
5- Sliding on the wall: Stand upright against a wall with your back and hips pressed straight against the wall. Place your feet 30cm apart and about 15cm from the wall. Slowly bend your knees and lower your hips to the side. Slide down the wall. Bend knees to about 45 degrees and hold for 5 seconds. Slowly slide up the wall to a vertical starting position. Repeat for 10-15 reps for three sets, 4-5 days per week. Be careful not to go too fast and stop the exercise immediately if there is any pain or popping in the kneecap.
6- Hip and thigh lateral stretching: Stand straight and place the feet flat on the floor. Extend the left leg in front of the right leg. Keeping both feet flat on the floor, bend to the left by bending at the waist and pushing out the right hip. People should be able to do a gentle stretch. Feel it on the outside of the right hip. Hold for 15 to 20 seconds and repeat the whole exercise 3 to 5 times. Repeat with the opposite leg.
Tips For Maintaining Knee Health
In this section, we would like to state some points when performing knee hyperextension exercises. Actions that people can take to protect and maintain knee health include:
- Movement and regular exercise
- If the knee pain improves, doing low-impact sports, such as swimming or walking
- Use a knee brace or bandage for extra support
- Wearing shoes that provide proper foot support during physical activity
- Perform warm-up and cool-down stretches before and after exercise
- Gradual increase in exercise intensity
- Losing weight to reduce pressure on the knee may reduce inflammation and improve knee function in obese adults with knee osteoarthritis.
Some Knee Hyperextension Exercises To Relieve Pain
By doing some simple knee hyperextension exercises, you can reduce your knee pain and increase its flexibility. According to the findings of the Arthritis Foundation, stretching and strengthening the knee may be the most effective non-drug treatment you can do if you have arthritis. If you’re experiencing knee pain, strengthening your quadriceps and increasing flexibility can be more effective than daily use of knee braces or nonsteroidal anti-inflammatory drugs, according to a study published in the American Journal of Family Medicine.
Although these exercises do not require much effort, they provide a suitable daily exercise program. If you have pain while performing the movements, you should consult a medical professional. If you feel pain during the exercises, you should stop stretching. You should only feel a deep stretch during any of the following:
Standing leg stretch
- Strengthening muscles for walking, running and climbing stairs
- Three sets for each leg
Stretching the thigh muscles
- This movement is required to bend forward and climb stairs
- Three sets per leg
Quadriceps stretch
- The quadriceps muscles give you the ability to straighten the knee and control it. This item is necessary for walking and running.
- Two sets per leg
Hamstring stretch
- This movement keeps you away from possible knee pain.
- Three sets per leg
Concluding Remarks
In this article, we introduced some knee hyperextension exercises. In general, knee exercises can help strengthen the muscles that support the knee, increasing mobility and reducing the risk of pain or injury. People may also be able to treat knee pain with home remedies.
However, if a person experiences persistent or worsening pain, they should see a knee surgeon and orthopedic specialist. Some exercises may be appropriate for certain conditions or knee injuries. However, always consult an orthopedic specialist to find out which stretches are safe to perform.
FAQs
When Should We See A Doctor?
Knee exercises should not cause additional or worse pain. People should see a doctor if they experience severe pain and swelling. The doctor may need a physical examination or tests such as X-rays or MRI scans to determine the cause and diagnose the condition.
Is It Okay To Stretch the Knee When the Knee Hurts?
Avoid any sports or activities that cause knee pain until the problem is resolved. Anyone who has pain when stretching their knee should consult a knee specialist and orthopedic surgeon to find out what stretching is safe for their knee and give them exercises to increase knee flexibility.