Improving Knee Flexion Range of Motion after Injury or Surgery (ACL, Meniscus, Knee Replacement)

Are you struggling with improving your knee flexion range of motion?

In this video, we show you how to self-assess your knee flexion and improve it in a simple, safe, and effective manner.

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Introduction (0:00)
Self Assessment (0:12)
How Much Knee Flexion do You Need? (0:48)
Exercises (1:21)
Recommendations (4:41)
Summary (5:08)

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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

[ERehab]

The exercises presented are OPTIONS that encompass a spectrum of knee issues that present along a variable timeframe. Exercise selection and timelines will differ based on the injury/surgery, symptoms, goals, etc.

For example, someone with a knee replacement may incorporate biking, heel slides, and squatting, but the kneeling progression and achieving 135 degrees of knee flexion may not be realistic or necessary.

On the other hand, someone who practices jiu-jitsu may want to eventually incorporate the kneeling progression and more advanced options as preparation for their sport.

As always, you should communicate any concerns with your surgeon, physical therapist, or other healthcare provider.

[freshfloentertainment]

Torn both ACLs and also had a meniscus scope about 20 years ago. Have had chronic pain over the years and had actual physical therapists and trainers tell me i'd never regain full range of motion, and I believed them. These exercises and those from Knees Over Toes Guy gave me hope and i'm more flexible now than i was 10-15 years ago

[MrMonsterdz]

In islam, when we pray we knee down and bend it all the way.. first days i was praying on a chair after acl surgery but with time and consistency i can pray with my knee fully flexed thank Allah ❤️

[natinatyoutube]

This was ABSOLUTELY PERFECT.😳 Straight to the point, CLEAR explanation and demonstration, clear delivery, no unnecessary jokes... Thank you so much for this video ! Greetings from Switzerland

[tylerasmith]

I really hope this channel BLOWS up one day. Yall deserve it for quality free content

[ERDoctorZ]

From a US MD struggling with ITBS and decreased ROM of knee unilaterally. Unmasked with endurance cycling. Thanks for the no BS approach with straightforward explanations.

[DavidDeeble]

I couldn’t have asked for a more fitting video for me right now. Thanks, E3!

[Emily-xeoe]

I am SO happy that i found your video! I have my 6 month follow up from PCL surgery coming up next week and I don't have my full range back quite yet. I appreciate that you made this video! It'll be helpful for both me and my dad! Me and my dad both needed PCL surgery because we got into a motorcycle-deer accident, luckily we survived. I wont go into the whole story because I don't want to type it all out. long story short, we wiped out and i got a broken knee (ligaments torn completely from the bone) and road rash, my dad got bruises and a torn PCL, plus swelling.

[aschtonjohnson]

One thing I can tell you all for sure that also helps alongside these exercises is dry needling, I’ve been doing these exercises after having a total knee reconstruction (acl, pcl, lcl and my whole post lateral corner) and about 5 months after my final surgery I hit a wall at about 120 degrees and just over 2 sessions of dry needling while still doing the regular exercises I got past the wall to 128, just a thought and sharing personal experience that may help some of yall

[dalebrauns]

Very solid information. Straight to the point and extremely informative. Highly appreciated thank you.

[DMONEY]

Aight I’m gonna do these every single day . I found this video today and I can say these stretches definitely helped me as I noticed I was able to get closer to my heels after doing 2 sessions of these . I tore my acl in high school (2012) and the range of motion is there .. but I haven’t been able to sit back fully on my heels since surgery in 2013. I’m gonna update this whenever I can’t sit back on my heels again. Day 1 is complete. I can also say this helped my knee stiffness a lot . I needed this video so much .. because it has been bothering me a lot lately that I can’t sit back on my heels correctly. Will update this soon

[thirdactwarrior]

To his point about some surgeries creating exceptions to going for full range of motion (135 degrees): I had a total left knee replacement seven years ago and a total right knee six weeks ago. My current surgeon and my physical therapist, both of whom I have a lot of confidence in, say that my goal needs to be 120 degrees, but no more. I actually got there pretty quickly. More than 120 on an artificial knee can put stresses on the new joint you don't want and possibly lead to a major failure and/or the need for a revision down the road. 120 will allow a person to do most activites in life just fine. It may not allow some extreme activities like some yoga poses and full body weight squats. Interestingly, both professionals also said, and I am experiencing this now, that the more important and harder challenge is getting the new knee completely straight (0 degrees). I am at about 5 degrees now and still working on it.

[kyasarin]

I'm 12 days post MPFL reconstruction with donor ligament plus TTO, and will definitely be coming back to this video when I'm able to get to 90° with that knee! Right now I'm only able to go from straight to about 40°.

[matthewgrover]

Regaining flexion after multiple knee surgeries has been challenging, thank you for the helpful videos!

[fitness]

Amazing video. I have been doing exercycling every day for weeks. Ever since I got my exercycle for physio. Thanks an absolute ton for your helpful video Sir. Without help I could not have gone this far. This is the most injured I've ever been in. Thanks a ton (as I've said). Keep it up E3!

[oxxenchillero]

I appreciate the concluding section at the end. Great vid!

[MH-wpin]

This is an amazing information!! I do jiu-jítsu and I got a knee injury, so I’m trying to come back to do techniques so this video is awesome!

[workhard]

For those that are here because they are going in for ACL replacement…make certain that you allow ALL swelling to subside, after the initial injury, prior to going in for surgery…if not…will face high risk of frozen joint syndrome.

[bryans]

Such a clear concise video. Good selection of options and progressions. Well done.

[chemistryphysics]

Great exercises. I'm going to start these and report back in a month how my knee flexion range of motion changed. always had poor flexion but after injuring my knee injury I cannot even get close to touching my heel to my butt during a sitting kneeling position.