Terminal Knee Extension (TKE) Explained | Tim Keeley | Physio REHAB

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#kneerehab #quadriceps #aclsurgery #kneepain
Once you master the early quads activation and knee extension following injury or surgery, and then progress to a powerband, it's time to advance the isometric quads exercise of terminal knee extension one step further. Using a Physio ball in a standing position means you will get greater a isometric quads contraction as you're pushing against something, instead of pulling. You'll find you will get more fatigue, and you will have to position your foot right as well as make sure you get full terminal knee extension ("sometimes also called "total"). Aim to increase the holds from 10 sec through to 1min as you get stronger.
Haven't got a physio ball? use a larger swiss ball or even a folded pillow at home.
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Опубликовано:

9 сен 2024

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Комментарии : 45

@chenifeanyi 16 дней назад

Thanks for breakdown. For better band resistance, I don't knot it; I just roll the band around the bar once so I have to put my leg through two holes.

@stellatmv3736 3 года назад

Anything about knees from you is super useful. Thank U for the explanation, it's so important!!

@physiorehab 3 года назад

Thanks Stella!

@rashidpipfa 4 года назад

Great work out real remedy for knee sufferer

@JayJay-dr2lo 3 месяца назад

Excellent explanation. Thank you!

@physiorehab 3 месяца назад

Glad it was helpful!

@emaddarawsheh7420 4 года назад

This vid came on time , thanks a lot

@physiorehab 3 года назад

Theta great

@barbaradonald9497 2 месяца назад

Thank you

@physiorehab 2 месяца назад

You're welcome

@bigbrother9531 7 месяцев назад

Thank you.

@sikhbookclub Год назад

Thinks out of the box, great video

@physiorehab Год назад

Awesome! Thank you!

@emilyxiao4453 3 месяца назад

How many times to squeeze the small ball each day?

@domovoi4209 2 года назад

I assume I shouldn’t be hyper extending my knee during quad extension exercises? There feels like there’s 2 ways to do this. (1) Fire the knee cap up, contract the quad like crazy, and hyper extend the back of the knee. (2) contract the glute, vmo, and maybe some hamstring to stop hyper extension ? ///// I’m confused

@physiorehab 2 года назад

Don’t hyperextend the knee. Position the ball so the force and size of the ball prevents you from getting into hyperextension.

@dr.bhavishadholaria1071 6 месяцев назад

What size is small ball?

@physiorehab 6 месяцев назад

It’s 19cm diameter - this one here:shop.physiorehab.com/products/pilates-ball

@mariaelenacastroleo6756 Год назад

LEO Y Yazmin.❤❤

@rashidpipfa 4 года назад

Any diet which improves knee health and keep knees stronger for longer time

@physiorehab 3 года назад

Yes it’s called exercise!

@triptik8810 2 года назад

Hi ! PLease help!! I have been suffering from PFPS pain since one and half years. I am able to do Sraight leg raises and Side leg raises with 1 kg of weight and have no pain climbing up the stairs. Climbing down is very painful . I can do the exercise at @1:39 without weights but even with half kg weight I get pinching feeling and the swelling follows the next day. Do you think the standing banded exercise would be more helpful than adding weight? ALso is it okay to do exercise while wearing knee brace or taping in initial days so I can do more exercise without stressing my knee?

@physiorehab 2 года назад

Sounds like you need a more structured program than just a few exercises for that. I suggest you have a look at my knee rehab programs at physiorehab.com

@mariaelenacastroleo6756 Год назад

LEO Y Yazmin.❤❤

@GioIndustry 3 месяца назад

Are you recovering from surgery? You could have scar tissue /cyclops lesion and will need to figure out if surgical intervention is necessary for your case.

@goat9631 3 года назад

Will this work 2 days ago it’s been 1 year from acl surgery and I can’t get my knee extended all the way

@physiorehab 3 года назад

Yes keep trying - the extension is really important

@AkashMulik7 2 года назад

Helo @goat.. I have the same problem. Did you got any working solution? :|

@joshuawalston9044 2 года назад

I didn't get mine untell about 18 month post op because I didn't focus on it tell then do these exercises and what really helped was long duration stretches several times throughout the day 20 min at a time or more I would have my heal up on something letting my leg hang it gets verry uncomfortable but works

@AkashMulik7 2 года назад

@@joshuawalston9044 thank you so much for sharing your experience. Would really appreciated if you give me more tips. Please help me with your email id or something

@joshuawalston9044 2 года назад

@@AkashMulik7 I just did long duration stretches sitting with my leg propt up on a chair or something but I had a couple weeks off work so I was able to do these stretches through out the day I did it a lot mabey 3 hours total a day 20 min 15 min take few min break and back on it it suck and it's uncomfortable but it worked

@FrozenVodka1 4 года назад

so that big ball resistance is more than a black t-band for TKE? Is it that you are trying to keep the ball from falling that makes it more challenging?

@physiorehab 3 года назад

It’s just different, you will find pushing and holding is more taxing on the aid that pulling

@mariodiaz8078 Год назад

It's not total it's terminal

@Oakbard 2 года назад

I'm 12 months post ACL surgery (autograft) and am not happy with my extension (I found your videos too late!). My quad is strong and the muscle has come back bigger than it ever was, my hamstring is strong too. I thought I did enough extension work in the early days, but maybe I didn't. Is it generally too late at this stage to get a few more degrees extension?