Full knee extension is way more Important than most people realise, we can’t get weeks down the line with out it I made this blog to help you navigate common challenges…
Without full knee extension, several things happen that can really slow you down:
Your gait will be way off.
Walking without full extension forces you into unnatural movement patterns, putting unnecessary stress on other parts of your knee and even your hips and back.
Swelling won’t settle properly.
Full extension allows your knee to pump fluid more efficiently. Without it, swelling can linger and become a constant problem.
Your quads can’t fully contract.
And here’s the kicker: If your quads don’t fire properly, you’ll lose even more muscle. ACL surgery already leads to muscle loss, but this makes it worse. Without strong quads, your recovery will feel like an uphill battle.
Why Can’t You Get Full Extension?
The main reasons for lacking extension post-surgery usually come down to these:
Resting with a pillow under your knee – This might feel comfortable, but keeping your knee in a bent position is a big mistake. It trains your knee to stay flexed and makes gaining full extension so much harder.
Not doing your exercises frequently enough
Regaining extension isn’t about doing a few exercises now and then – it’s about consistency. Small, frequent efforts pay off big.
Relying on forceful stretching instead of activating your quads
Forcefully pushing your knee down doesn’t work as well as actively engaging your quadriceps. You need your quads to do the work – not gravity or someone pushing on your leg.
When Should You Worry?
If you don’t have full extension by 4-6 weeks post-surgery, you must review what you are doing and address this ASAP The longer you go without it, the harder it will be to regain. Addressing this now can save you from months of frustration and setbacks.
What Can You Do?
Here are some next steps to help you regain full extension:
Check out my YouTube video where I share the exact exercises I was doing post-ACL surgery to hit my recovery milestones.
👉Watch it here
Get my Complete ACL Recovery Guide – It’s helped hundreds of people regain their knee extension and smash their rehab goals. It’s packed with exercises, progressions, and strategies to get you back on track.
👉 Grab it here
Remember, full extension isn’t just a milestone – it’s the foundation of a successful recovery. Don’t let this slip by; tackle it head-on, and you’ll thank yourself later!
Tilly