This video shows you how to get your knee bending again. If you lost knee range of motion due to injury or following surgery, this is a great self mobilization with movement technique to help you restore you knee range of motion. This is done in a non-weight bearing position for those of you know are not able to bear weight on the knee due to pain. Enjoy!
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Hey guys, Manu Kalia, physical therapist and herbalist. So today I’m going to show you a technique to improve your knee bending. So I’ve shown a similar technique in the past, which has been more in weight bearing position. So for those of you who can’t stand or put pressure on that knee, this is an effective technique to get your bending back, being able to bend your knee again.
So what we’re going to do is basically we’re trying to address the rotational component of the knee, which it can be missing. So part of the bending mechanism is a little bit of internal rotation on that tibia. This is your tibia, this is your femur, your thighbone and your shinbone. So what we’re doing is your going to grasp here and you’re going to be rotating that inwards or medial rotation. Just a little bit of medial rotation, that’s all you’re doing.
And the second part we’re going to do is you can use your other hand and you’re going to work at doing the posterior glide – I’m gliding this. I’m going to be gliding the lower bone, your tibia, onto your femur, so in a straight downward direction. I’m going to do this lying down so you can see, but I wanted to show you guys what this is going to look like. A little bit of rotation plus glide with the other hand, and then I’m working at bending that knee.
So the way you’re going to do it lying down is you’re going to take advantage of gravity. So basically what’s happening is this is what needs to happen. And let’s say you’re restricted and you can’t go anymore, so one thing you can do is you can work at holding on, so you put your heel in your hand here, your fingers are in front of towards the shin, I grab with the other hand, do a little bit of rotation – medial rotation, and I let that knee drop and left foot drop down trying to get that bending back in that joint so you can go further and further. Now, the second part is, with the other hand I can always place right about the shin and I can do a little bit of glide down. So you’re not rotating, you’re not pulling it down – you’re gliding it straight down and you’re going to add a little bit of rotation and then you work at bending it.
So work at those positions, and this is again in a non weight bearing position for those of you who don’t tolerate standing or in weight bearing positions this kind of self-mobilization technique. So what we’re doing, we’re doing a “mobilization with movement” technique where I rotate and I let that drop down, hang out and stretch and come out of it.
So hope that helps. Try it out, and you can do about 10, 15 times initially just to gauge it, see how it feels. Does it allow you to get some of your bending back? And if it’s helpful, you can increase the number of times you do that. You can do that every day.
Now, keep in mind, if it causes you pain or the joint doesn’t want to go any further, it feels locked, you don’t want to do that technique. It’s a pain-free technique. You might have a little bit of discomfort, some stiffness, soreness. That’s different. But what you don’t want is where the joint is restricted, it’s not going anymore or it gives you sharp pains or it’s locked up. So then there might be some other stuff going on in that joint. You might need someone else to look at it for you, a physical therapist.
I hope you’ve enjoyed this post. If you’re a someone looking for solutions to treat your knee injury, I can give you expert help inside Build Better Knees Recovery Kit, where there’s comprehensive information on recovery from knee problems. If some of the information in this video is brand new to you, the program will help you get ahead much faster. Thanks so much for watching.
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