This is a self-mobilization with movement technique for restoring knee flexibility. Very effective for getting bending back in the knee joint. It’s a partial weight bearing technique for those of you who can bear weight on the joint. Don’t force it, it’s a relatively pain-free technique.
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Hey guys, this is Manu Kalia, physical therapist and Ayurvedic herbalist. I’m going to show you another technique on how to restore your knee range of motion, specifically bending at the joint, and this is another self-mobilization with movement technique. And for those of you who are not able to do weight-bearing or put pressure on that knee when you’re doing mobilization or trying to do knee bending, do the other technique that I showed in laying down, which is very similar to this one.
So one of the components that’s often missing in that range of motion is internal rotation of the tibia, which is your shinbone. So as a natural part of the joint mechanics, we need to have a little bit of rotation and medial or internal rotation where the tibia is going inwards as you bend the knee. So sometimes that’s missing, and so you might need to work at mobilizing that in that position to restore that range.
We’re going to do weight-bearing using a chair. You can use anything that’s stable. I’m going to use my left leg, left knee. So here my left hand goes in the back, on my calf, run my fingers around, and the other hand stabilizes from the front, the shin. Now, remember, you’re not rotating or pulling very hard. You don’t want to knock your knee off-track. You’re trying to keep it in alignment with your foot. So it’s a little bit of rotation to find out how that feels, and then lean on and bring your body weight forward, allowing your knee to bend.
Now, if you don’t have adequate amount of rotation, you go forward – it doesn’t let it bend or it feels stiff or painful, you might need to adjust the alignment a little bit, just the angle. Maybe you need a little bit more force at that point to see if that allows you to bend it further.
So you want to spend about 15, 20 repetitions, nice and easy, rotating and bending and getting to the end-range position and hanging out there and stretching a bit, but don’t do more than 15, 20 times initially. You want to test and you want to see how it feels, and then see if that allows you to get some more range back in that knee, and if you find that it does and it causes you less pain and it improves the mobility of that joint, then you can start to do a little bit more each time. Technique can be done every day and just don’t overdo it or don’t force it.
Now, this is a pain-free technique, so if you find that the joint’s getting blocked or you’re having sharp pains or it just doesn’t want to go when you’re trying the technique or there’s too much pain, you need to get out of that position or avoid that technique. You might want to adjust your angle again, you might adjust your force again, and if you still find that it’s just not working, then don’t force it. There might be something else going to in the joint and you need a physical therapist to look at that joint first.
Hope that was helpful, and leave a comment if you have any questions. Thanks, guys.
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