beth1954
graduate
United StatesI don't know the proper terms for it, but I know pretty much good/fair numbers for flexion, but what are the shooting for with extension? I'm only at about -3.
What is a good "extension" number??
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Well, zero would mean that you are extended fully with no hyper-extension. When you say you are at -3, do you mean your knee goes past zero to the -3 degrees? That would be hyper-extended slightly. I'm guessing that you mean you aren't quite at the fully extended zero number and are maybe at +3 degrees.
Beth, just like ROM....all this is really just numbers. The important thing is what you can do and how comfortable you are. If your leg feels good and you are able to do the activity you want to in life, that's what we're shooting for. For many people that 3 degrees off zero is just fine as it is.
How do you feel at this point?
Beth, just like ROM....all this is really just numbers. The important thing is what you can do and how comfortable you are. If your leg feels good and you are able to do the activity you want to in life, that's what we're shooting for. For many people that 3 degrees off zero is just fine as it is.
How do you feel at this point?
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beth1954
graduate
I thought she said -3, but then again maybe not!
I can't straighten my knee all the way like it should. It's very uncomfortable and to me noticeable in my "gait." I really don't like it! Flexion isn't too bad. Still around 110.
Someone here said that they lay on their stomach on the bed with their leg hanging over the side. And you can do it with weights when able to. I did that last night, and with just the weight of my leg, it killed me! At work, I put my heel up on a desk drawer and do the same thing. It hurts like a &%$#@$%$#%&!!
That is one of things I couldn't tolerate at PT. The therapist would rest my heel on something, and then physically push down on my knee. I would make me want to just bawl. Oh--wait a minute--I DID bawl!
I thought I had a better threshhold for pain than I do.
I can't straighten my knee all the way like it should. It's very uncomfortable and to me noticeable in my "gait." I really don't like it! Flexion isn't too bad. Still around 110.
Someone here said that they lay on their stomach on the bed with their leg hanging over the side. And you can do it with weights when able to. I did that last night, and with just the weight of my leg, it killed me! At work, I put my heel up on a desk drawer and do the same thing. It hurts like a &%$#@$%$#%&!!
That is one of things I couldn't tolerate at PT. The therapist would rest my heel on something, and then physically push down on my knee. I would make me want to just bawl. Oh--wait a minute--I DID bawl!
I thought I had a better threshhold for pain than I do.
The bed exercise is one my therapist showed me. It works. If you have difficulty doing it with no weights, then you need to do it. Start with short periods of time. You shouldn't be wincing in pain. But if you do it a couple of times a day, you'll get better. I highly recommend it! And it is SO MUCH BETTER than someone pressing down on your leg!!! ACK!!!
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beth1954
graduate
Well, then I'll make that a daily routine. Last night I think I was only doing it for 30 seconds at a time, but I did it probably 5 times? And yeah, I was at LEAST wincing.........But it's not too late to improve??
I'll do more tonight if PT doesn't kill me first--I have that an hour from right now.
I'll do more tonight if PT doesn't kill me first--I have that an hour from right now.
Clunker
post-grad
Hi Beth,,
And No I am not a cowboy,,
bunnybabe is giving me a bad time about that!!!
But now about trying to get extension,this I must say I know exactly how hard and painful it is to get to zero extension. I had a torn calf during surgery,and was at about 16 degree from extension after 3 weeks. I could not even lay my leg down,I had to lay it sideways to be able to stand the pain to try and go to sleep.
I tried every exercise there was and even built my own leg straightening thingy with Velcro straps and a board to pull it into extension,,,damn that hurt,,lol.
Here is the best things to do,but take it slow and don't push to the max, or you will swell like crazy and makes things tighter.
1When standing up,,tighten you leg ,trying to straighten it,,but keep weight mostly off that leg. Hold for 30- seconds. Don't tighten and loosen real fast. Hold all your stretches from 30- 90 seconds .
2. Using a heating pad or anything to warm you leg as much as possible,and warm the most where u feel the tightness,,,calf,,hamstring,,behind knee. Then if you can get to floor or any hard surface,, lay on your back,straighten leg as far as possible for 30 seconds,then 60 then 90. Don't over push it like I did,,or you will lose rather then gain extension. If your leg is super tight and hurts terrible ,,don't do them hanging leg extensions. Do the smooth ones on the floor,and gradually build up more time.
Jamies leg exercise ,of hanging legs over bed is also very good,just don't push tell you pain is at the max.
I am almost 9 months post,,and getting to zero extension was my toughest challenge,but I got there Beth,and you will also.
I still do extensions exercises to keep from losing total extension.
And when you walk,try and extend your heal out before any other part of you foot touches,,do this a few times a day as well,,you will feel the stretch.
Hope this helps,,I tried many many things,,so I have more ideas if you want them Beth,,but some involved drinking a little,,thought that would cut the pain,,(((( didn't work)))) :hehe:
I wish you the very best,,
oh,,and I am not from Iowa either,haha
And No I am not a cowboy,,
bunnybabe is giving me a bad time about that!!!
But now about trying to get extension,this I must say I know exactly how hard and painful it is to get to zero extension. I had a torn calf during surgery,and was at about 16 degree from extension after 3 weeks. I could not even lay my leg down,I had to lay it sideways to be able to stand the pain to try and go to sleep.
I tried every exercise there was and even built my own leg straightening thingy with Velcro straps and a board to pull it into extension,,,damn that hurt,,lol.
Here is the best things to do,but take it slow and don't push to the max, or you will swell like crazy and makes things tighter.
1When standing up,,tighten you leg ,trying to straighten it,,but keep weight mostly off that leg. Hold for 30- seconds. Don't tighten and loosen real fast. Hold all your stretches from 30- 90 seconds .
2. Using a heating pad or anything to warm you leg as much as possible,and warm the most where u feel the tightness,,,calf,,hamstring,,behind knee. Then if you can get to floor or any hard surface,, lay on your back,straighten leg as far as possible for 30 seconds,then 60 then 90. Don't over push it like I did,,or you will lose rather then gain extension. If your leg is super tight and hurts terrible ,,don't do them hanging leg extensions. Do the smooth ones on the floor,and gradually build up more time.
Jamies leg exercise ,of hanging legs over bed is also very good,just don't push tell you pain is at the max.
I am almost 9 months post,,and getting to zero extension was my toughest challenge,but I got there Beth,and you will also.
I still do extensions exercises to keep from losing total extension.
And when you walk,try and extend your heal out before any other part of you foot touches,,do this a few times a day as well,,you will feel the stretch.
Hope this helps,,I tried many many things,,so I have more ideas if you want them Beth,,but some involved drinking a little,,thought that would cut the pain,,(((( didn't work)))) :hehe:
I wish you the very best,,
oh,,and I am not from Iowa either,haha
cindy88fan
supremo
Beth...I did the hanging the feet over the end of the bed and I just loved it. Like Jamie said...do it without the weights for a bit til you feel more comfortable. I also would get on the couch and scoot down to the end and put my heels on the arm of the couch and lay there for a bit. It was a good pain. I started out doing it for 5 minutes 3 times a day. Good Luck!!!
calling_all_angels
big-cheese
Cindy,
I like the couch one it is easy to do at any time!!!
I like the couch one it is easy to do at any time!!!
Clunker
post-grad
Jamie ,,your scarying me,,thats like 3 times you have agreed with me??
Whats up with that??:sct:
I love your new home,,but I am NOT sending you cash!!
I luv ya,,but NO cash!!:hehe:
So you can tell me I am full of it once again,hahaha.
Clunker
post-grad
Texas
alpha
Hey Beth it sounds like you are doing very well to me im happy for you...keep it up.........)You deserve it.......
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beth1954
graduate
:thnk:Thanks for all the ideas!! I'm going to do them right away. It is SOOO painful but then I guess I don't have to tell you that. More frustrating than the flexion too for some reason.
I found out that 30 seconds is a looooong time for that, but I do what I can. I have a follow-up appt with my surgeon today and I have a feeling he isn't gonna be too happy about that.
At least I know some different things to do now.
I found out that 30 seconds is a looooong time for that, but I do what I can. I have a follow-up appt with my surgeon today and I have a feeling he isn't gonna be too happy about that.
At least I know some different things to do now.
The normal knee joint hyper-extends to anything between -3 and -5 degrees, some go even more.
About 6 weeks is a good time to start focussing on it. I actually almost forgot mine and started by just putting my heel on the cat's stool (about 14" high) and letting my knee drop. First time I did it I could only stand it for about 20 seconds! But I kept at it, about 4-6 times a day for as long as I could stand it. So then I'd push the issue by resting my other leg on top of the shin. Another ruse I did was to put cushions under my heel and ankle so my knee could hyper-extend. By the end of a couple of weeks, I was keeping it there whilst watching an hour long tv programme and even napping with it there.
Pretty soon, I had good extension. Never actually measured it, just saw how well I could lift my heel off the bed or the recliner whilst pressing down on the end of my thigh. When I demonstrated my new 'skill' to the physiotherapist she was very pleased. She didn't measure it either but said she thought my heel had about 3" clearance off the table and that was fine.
About 6 weeks is a good time to start focussing on it. I actually almost forgot mine and started by just putting my heel on the cat's stool (about 14" high) and letting my knee drop. First time I did it I could only stand it for about 20 seconds! But I kept at it, about 4-6 times a day for as long as I could stand it. So then I'd push the issue by resting my other leg on top of the shin. Another ruse I did was to put cushions under my heel and ankle so my knee could hyper-extend. By the end of a couple of weeks, I was keeping it there whilst watching an hour long tv programme and even napping with it there.
Pretty soon, I had good extension. Never actually measured it, just saw how well I could lift my heel off the bed or the recliner whilst pressing down on the end of my thigh. When I demonstrated my new 'skill' to the physiotherapist she was very pleased. She didn't measure it either but said she thought my heel had about 3" clearance off the table and that was fine.
Wow, Jo....I'll NEVER get that kind of extension. I never had it even when my knees were good...decades ago. I used to do a lot of work while standing and was told not to "lock" your knees or you might pass out. I never had a clue what that meant because I couldn't do it. Guess it's just the way God put me together!
I'm about at zero and it seems to work just fine for me. But I constantly tense my leg just to try and keep the extension as good as possible.
I'm about at zero and it seems to work just fine for me. But I constantly tense my leg just to try and keep the extension as good as possible.
RickB
member
Beth,
If you want to get that -3 to -5 extensions Jo was talking about, just do the following for 30 days. Take that old walker you were using and put it back to work. Get your self a comfortable cushion to put on top of it and while you are watching TV rest your heels on it. If it starts to get uncomfortable let your legs bend a little to give them a rest. Then extend them out a again for as long as you can. After a while it will feel good for you to do this and you'll get into a good movie and wont know you are doing it. I promise that you well get your extention back plus some.
If you want to get that -3 to -5 extensions Jo was talking about, just do the following for 30 days. Take that old walker you were using and put it back to work. Get your self a comfortable cushion to put on top of it and while you are watching TV rest your heels on it. If it starts to get uncomfortable let your legs bend a little to give them a rest. Then extend them out a again for as long as you can. After a while it will feel good for you to do this and you'll get into a good movie and wont know you are doing it. I promise that you well get your extention back plus some.
![[Bonesmart.org] What is a good "extension" number??](https://data.bonesmart.org/attachments/0/183-6edff5ceef3e763b8900b34c8e4bdc9d.jpg)
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beth1954
graduate
I see your cat runs the house like mine!!
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beth1954
graduate
When you said to use the walker, my home PT told me to use the lower rail to do that. You don't mean using the very top of the walker, do you???? I don't think I'm that limber! I would get stuck there forever!!:shk:
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