How to solve knee hyperextension?

Simply put, when standing upright,the angle between the thigh and calf forms a bow shape, “(“, and the symbol will give you an intuitive feeling! This is knee hyperextension!

1. Self-test of knee hyperextension

The concept of knee hyperextension: When standing upright, the angle between the upper and lower legs should be in a straight line. If it is not a straight line (left side in the figure): Instead, it forms a bow shape, which causes knee hyperextension, also called knee kyphosis. It is when the knee joint is extended too far beyond the neutral position .

Knee hyperextension self-test

Angle of the knee joint

After standing up: The knee joint is locked backward and forms an arch angle.

Is the pelvis tilted forward?

When standing: the pelvis tilts slightly forward, and the lower abdomen bulges

Center of gravity

When standing barefoot: you feel that the forefoot bears a lot of weight and the center of gravity is forward.

If two or more of the above three self-assessments are met

Then there is a high possibility of knee hyperextension problem!

Suggests that friends who have the conditions should go to the hospital for relevant examinations.

Causes and hazards of knee hyperextension

There are many reasons that can cause knee hyperextension .

It may be innate , but many of them are acquired .

Causes of Knee Hyperextension

If the knee hyperextension is not congenital or case-specific,the 

causes can be roughly classified into the following categories:

• Intrinsic laxity of the knee ligaments
• Knee Injury
• Ankle dislocation
• Weakness of the hip extensors or quadriceps
• Differences in leg length

The dangers of knee hyperextension

①Joint pain

Continuous hyperextension of the knee can easily lead to bone and joint degeneration and excessive wear.

Causes knee deformity and pain!

Studies have shown that patients with knee hyperextension have a high incidence of popliteal and patellofemoral pain.

②Muscle imbalance

In a hyperextended knee position, the quadriceps are shortened and the hamstrings and gastrocnemius are lengthened.

Imbalance between the knee flexors and knee extensors,

It affects the function and stability of multiple joints in the legs, making it difficult to walk!

Weak knee flexor muscles will further aggravate knee hyperextension, which can be said to be a vicious cycle.

③ Changes in mechanical structure

Hyperextension of the knee can lead to changes in the mechanics of the knee.

When the knee is hyperextended, the femur tilts forward, causing compression of the anterior femur and tibia.

④Sports injuries

The joint capsule and ligament structures at the back of the knee joint,

Therefore, they have to bear a relatively heavy load and are very likely to get injured!

There is a close positive correlation between knee hyperextension and anterior cruciate ligament injury .

In other words, if your knees are hyperextended, the possibility of knee injury during exercise will increase!

⑤Complications

• Pain on the inside of the knee or outside of the foot

In order to maintain balance, the quadriceps muscles may be overly tense.

It may also lead to a weakening of the ankle joint’s ability to adjust.

This eventually causes pain on the inside of the knee and the outside of the foot .

• Poor knee joint control

When doing exercises such as walking and running,

The calves are more prone to soreness.

• Functional flat feet

Due to problems such as body center of gravity and standing posture,

Hyperextension of the knee may cause flat feet.

Over time this can cause pain and discomfort.

• Low back pain

Due to tight hamstrings,

It can easily cause the pelvis to tilt forward , leading to low back pain.

• Secondary X-legs or O-legs

Treatment of knee hyperextension

For friends with mild knee hyperextension, 3 physical therapy suggestions~

If you feel obvious discomfort, it is recommended to seek medical attention immediately!

1. Relax the plantar fascia

You can roll the soles of your feet with a tennis ball or a fascia ball .

• When rolling, there will be obvious tenderness points on the sole of the foot.
• Pay attention to rolling a large area first, and then focus on rolling the pain points.
• Roll each foot for 30-60 seconds, five sets at a time.

Enhance knee joint stability

Recommends alternating lunges ~

This movement fully stimulates the leg muscles.

At the same time, several weak muscles are strengthened.

Later on, you can add a single-leg hip bridge.

Strengthens the hamstrings, glutes, and quadriceps .

3. Maintain a good posture every day

Pay attention to cultivating the awareness of neutral position of knee joint in daily life.

• When standing, walking, squatting, or other movements that require knee extension, try to avoid hyperextension of the knee.
• Try to keep your chest up, abdomen in, hips squeezed, and take big steps.
• Use your hips more~

In severe cases of knee hyperextension, your doctor may recommend the following gait training program:

Help the patient maintain control of his or her limbs.

There are also muscle imbalance correction techniques and proprioception training .

Poor posture problems, such as hyperextension of the knees, may have long-term effects on your health.

If you feel any obvious discomfort, seek medical attention immediately!