What Are Hyperextended Knees?

Hyperextended knee refers to the condition where the knee joint is bent more than the normal range of motion in a standing position. It is also known as genu recurvatum or banana knees.

What Are The Causes?

Hypermobility/Laxity

An excessive amount of flexibility in the structures of the knee could cause the knee joint to hyperextend.

Poor Control of Muscles

Over-extension of the knee can be caused by an imbalance of muscles that supports the knee.

Weak / Overstretched Muscles At The Back Of The Knee

The following muscles that are mentioned below are responsible for reducing the amount of end/final range extension available in the knee joint.

• Upper Gastrocnemius

• Popliteus

• Lower Hamstrings

Certain Postures

• Sway Back Posture

• Anterior Pelvic Tilt

• Rotated Pelvis

Poor Ankle Dorsiflexion

Bad ankle mobility can Compel the knees to compensate.

Structural

Because of the shape of the joints and bones, some knees are genetically in a hyperextended position.

Are Hyperextended Knees Bad?

If you are having naturally hyperextended knees. Then it means that the weight of your body is resting on the passive structures in the knee joint. This can cause injuries to certain structures:

Back Of The Knee

There is over-stretching of the following knee structures:

• Upper Gastrocnemius

• Ligaments (ACL, PCL)

• Popliteus

• Posterior Capsule

• Distal Hamstrings

Front Of The Knee

There may be compression of the following knee structures mentioned below

• Patellofemoral joint

• The front portion of the Meniscus

Hyperextended Knee Test

Try this quick test, if you're not sure that your knee is hyperextended? Instructions

• Take a picture of your side profile while standing.

• Draw a line between the hip joints and ankle.

• Find the middle of the knee joint.

• What is the position of your knee joint relative or comparative to this line?

How To Fix/Correct A Hyperextended Knee

Releases

It is important to release the overactive or tight muscles that encourage the hyperextension of the knee.

1 - Quadriceps Release

Instructions

• First, lie facing downward on the floor.

• Place the front of the thigh on the top of the foam roller.

• Put as much of your body weight on the foam roller as you can comfortably tolerate.

• Be sure to cover your entire thigh.

• Continue for 2 minutes.
  

2 - Achilles Tendon Release

Instructions

• Sit on the chair.

• Put your feet on the other knee.

• Using your thumb and forefinger, strongly grasp the top of your Achilles tendon.

• While maintaining this pressure, slide your grip down toward your heel.

• Repeat this exercise 10 times.

Stretches For Hyperextended Knees

Overactivity or tightness of the following muscles should be stretched to reduce the hyperextension of the knee.

Quadriceps Stretch

Instructions

• Stand up

• Hold on to something nearby like a wall to maintain the balance.

• Then bend your knee backward.

• Grab your ankle with one hand and pull your feet towards your hips.

• Align your knees aligned with one another.

• Push your hips forwards and engage your buttocks.

• Make a goal to feel the stretch at the front of your thigh.

• Hold this position for at least 30 seconds.

Taping To Limit Hyperextended Knee

Taping the knee can help limit the amount of hyperextension that can occur in the knee.

You'll require KT (Kinesio tape) and some help from a friend who can apply the tape for you.

Instructions

• First Lie down on your stomach.

• Put a pillow under your ankles.

• Apply 2-inch tape in the cross-shape to the back of the knee joint.

• Use only 30% of stretch.

Note: If the skin behind your knee is sensitive to the adhesive in the tape, irritation may occur.

Quick Tips

• When standing, keep your knees relaxed and soft.

• Don't lock your knees straight.

• Stand with your hips directly aligned on the top of your ankles.

• If you sleep with hyperextended knees, place a cushion under your knees while sleeping on your back.