Hyperextended knees can make exercising painful.A wide range of injuries that can result from contact sports, dance, and even yoga are referred to as knee hyperextension.These injuries can be very serious, so always have a doctor check them out.Most injuries can be treated with rest, compression, elevation, ice, and heat at home.Strengthening the muscles around the knee may be accomplished by doing knee exercises under the supervision of a physical therapist.Low-impact exercises can keep you flexible and mobile.
Step 1: The doctor can examine the injury.
Tell your doctor or healthcare provider if you have any of the symptoms.The doctor can measure your knee's range of motion by moving your leg back and forth.They can take x-rays of your knee.Tell your doctor about the injury and how long the pain has been.Knee hyperextension can cause injuries to the knee.There are injuries that may need surgery.
Step 2: Take a pain medication.
In most cases, your doctor will recommend a non-steroidal anti- inflammatory drug (NSAID), such as Motrin or Advil or naproxen to relieve the pain.They are available over the counter.The doctor can prescribe pain medication in more severe cases.You should take the medication according to your doctor.
Step 3: If you have a knee tear, don't have knee surgery.
If you have an injured knee, your doctor may recommend surgery.A sample of tissue from yourself or a donor will be used to repair the injured knee.It can take between 2-9 months to recover from surgery.You may need to use crutches at the beginning.
Step 4: If necessary, get a referral to a physical therapist.
If the pain has been reduced and you are able to move more easily, your doctor may give you a referral to a physical therapist.The program will help you regain flexibility and extension in your knee.You may not need physical therapy for minor hyperextension issues.Low-impact exercises may be recommended by your doctor.
Step 5: Limit sports and other physical activity.
Don't avoid moving completely.Doing normal chores can help your knee heal.Take a break from any vigorous activity, including dancing, running, yoga, or contact sports, that may have caused your injury.When it's okay for you to resume these activities, your doctor will tell you.Minor injuries may heal in a few weeks, while more serious injuries can take up to 12 months.
Step 6: To limit mobility, wear a compression knee brace.
You may need to wear a brace during the acute-healing phase to get through daytime activities.This will prevent you from putting too much weight on your knee.A knee brace can be purchased from a medical supply store, drug store or sports store.You should keep your brace on all day.It is possible to reduce pain and swelling while your knee heals with the help of a neoprene brace.
Step 7: While you rest, raise your knee.
Place your leg on a pile of pillows or books and lie down.This will help your knee heal.The leg should be propped up on a pillow while you sleep.
Step 8: If you have an injury, ice it for 20 minutes.
An ice pack can be taken from the freezer or filled with ice.Attach the pack to your knee with a towel or cloth.Rest and elevate your leg while you keep it there.Wait 20 minutes before putting the ice back on.Continue as necessary.It is important to ice recent injuries.
Step 9: If you want to improve flexibility, apply heat to your knee.
Put the heating pad on a medium setting.A damp cloth can be microwaved for 20 seconds.It should be warm.Place the heat on your knee for 20 minutes at a time.
Step 10: Before exercising, talk to your doctor or physical therapist.
Before starting any new exercises, talk to your doctor or physical therapist to make sure it's safe.There are suggestions for exercises that you should do.Go slowly.If you were active before the injury, straining your knee too early may make it worse.You don't need to feel pain during or after exercise.You should rest your knee if you do.Do your exercises up to 3 times a day, according to your physical therapist.
Step 11: Do straight leg lifts.
Put your back on the floor.If you have an injured leg, bend your knee.The leg should be raised a few inches off the ground.Hold this pose for a while.Slowly lower your leg.You can switch legs.Repeatedly on each leg.
Step 12: Hold onto the chair.
The chair has both hands on it.You should support your weight on your leg.The weak knee should be brought up until it touches your buttocks.Hold for a short time before lowering the leg.Go back and forth on your other leg.Repeatedly on each leg.
Step 13: There is a platform.
Stand next to a platform.Place one leg on the platform.The leg that is hovering off the platform should be brought up.Before stepping down, hold the pose for a few seconds.Go from one leg to the other up to 10 times.
Step 14: You should go down into a half-squat.
Hold onto the back of a chair and stretch out your arms straight in front of you.Lower your hips as if you are about to sit in a chair.You have to lower yourself by a few inches.Hold the pose for a short time.Do it 10 times.
Step 15: There are short walks throughout the day.
It may be too much activity to walk for a long time.During the day, take as many short walks as you can.You can walk around the block in the morning or evening.Walk around the building during lunch.To get a drink of water, take breaks throughout the day.If you're on crutches, it's a good idea to talk to your doctor about how to stay active.While recovering from a hyperextended knee, walking on a treadmill or elliptical can help improve your strength.
Step 16: The pool has a pool.
Swimming is an easy activity to do on your knees.Do laps around the pool.If swimming is too much for you, you can try water walking around the pool.The pressure on your joints will be relieved by the water.
Step 17: You can ride a bike.
While you heal, cycling can keep your knees mobile.You can use a stationary bike or ride a normal bike.Start by cycling for a while.You have to work your way up until you can do 30 minutes at a time.