How to Increase Knee Range of Motion

Today I will talk about how to use muscle energy technique to increase knee range of motion. Muscle energy technique is also known as hold-relax stretch or PNF stretch. I will show you how to use this technique to increase knee extension as well as knee flexion. For knee extension (making the knee straighter): sit on the floor or your bed with the legs as straight as you can. If it is difficult to sit up like this, you can consider sitting with your back against a wall or the head of the bed for some back support. First you will extend (straighten) the knee as far as it will allow you yo extend and this is where we start. Don’t let the knee bend from this point on. Hold-relax phase: Push your heel slightly into the floor (or the bed) without bending your knee more. You should feel a slight contraction in your hamstring (back of your thigh). Maintain that hamstring contraction for 3-4 seconds, then relax the leg (but still without moving the knee joint). Repeat the contraction (3-4 second hold), then relax (still without moving the knee joint. This is the hold-relax phase. This is also considered an isometric contraction. Repeat this process 3-4 times. Stretching phase: Take a deep breath, then apply over pressure to your knee with your hands to push the knee more into extension as you breathe out. Do this just once or twice, and we immediately go back to hold-relax phase. Alternate the hold-relax phase and the stretching phase 3-4 times. Practice this twice a day, every day. For flexing (bending) the knee: fasten a strap or a belt around your ankle, then turn onto your stomach. You can do this on the floor or your bed. Use your hand to pull the knee as far into flexion as possible. If your knee has very little flexion, you might need a longer strap. When you reach the limit of how far the knee will bend, hold the position of the knee. This is where you start. Do not let your knee extend from this point on. Control the knee with your hands and strap. Hold-relax phase: Push your ankle slightly into the strap without extending your knee. You should feel a slight contraction in your quad (front of your thigh). Maintain that quad contraction for 3-4 seconds, then relax the leg (but still without moving the knee joint). Repeat the contraction (3-4 second hold), then relax (still without moving the knee joint. This is the hold-relax phase. This is also considered an isometric contraction. Repeat this process 3-4 times. Stretching phase: Take a deep breath, then apply over pressure to your knee pulling the strap to pull the knee more into flexion as you breathe out. Do this just once or twice, and we immediately go back to hold-relax phase. Alternate the hold-relax phase and the stretching phase 3-4 times. Practice this twice a day, every day.

Disclaimer: please consult with your local physical therapist or medical doctor before attempting these exercises. These exercises are very general exercises and might not be suited for your specific situation and condition. You are responsible for any injuries that may occur from attempting these exercises. Conditions where you would not want to stretch the knee at all: patellar fracture, tibial fracture, femur fracture, or any fracture of the bones around the knees Condition where you should consult with a medical doctor regarding stretching the knee: knee dislocation, post-operation arthroscopy or any surgery of the knee.