How to Prevent Knee Hyperextension

Knee Hyperextension can not only cause pain or discomfort, it can also inhibit the benefit of any exercise that you are doing. Knee Hyperextension is when the knee is straightened beyond a straight line. Knee Hyperextension can injure your knee and puts the strain on the ligament connecting the upper and lower leg bones instead of the muscles.

Difficulty: Moderate

Instructions

Things You'll Need:

• A mirror or friend

1. 
    
   Knee hyperextension can occur while just standing

   To prevent knee hyperextension in everyday use, pay attention to leg posture while standing during regular activities. While in the shower, at the stove or standing in line somewhere, pay attention to your knee. Ensure that it maintains a straight alignment.

2. 
    
   Proper Knee alignment

   To prevent knee hyperextension in exercise, again pay attention to knee posture. Ensure that you properly use the hamstring and quadriceps muscles to prevent the knee ligament from taking over.

3. 
    
   Strengthen the muscles that support the knee's movement

   Pay close attention to leg muscle positioning before advancing to further movements. This is specifically important in activities like Yoga. Ensuring exact muscle position throughout the body will produce the best results and protect your knee.

4. Physical therapy for the knee would be a fantastic way to solve hyperextension if you are unsuccessful doing so on your own, or if you have had an instance of extreme hyperextension or extreme pain.

Tips & Warnings

• Do muscle strengthening exercise for the hamstring and quadriceps muscles. Ensuring these muscles are active and balanced will make knee hyperextension less likely an occurrence.
• Do Not continue with any activity that produces pain. See a physician if you have pain.

Resources

• Yoga knee alignment info