What is knee hyperextension? How to correct knee hyperextension?

The beauty of a pair of legs is most obvious in summer. Some people have very white legs, but their leg shape is not good-looking, which does not help. So how should people with hyperextension of the knees correct it? Let's take a look.

Knee hyperextension is simply the over-extended knee. Look in the mirror or ask someone to take a full-body photo and see from the side whether the knee can form a vertical line with the hip bone and ankle bone. If the knee is behind the straight line (more than 5 degrees) and the thigh and calf form an arc, it is the legendary knee hyperextension.

1. Relax the plantar fascia and return the center of gravity to the middle

This is very simple. You can use a massage ball, tennis ball, etc. (if you don’t have any, just steal your mom’s rolling pin) and roll it back and forth on the soles of your feet.

2. Strengthen the posterior calf muscles

You can do this by jumping vertically in place, pay attention to using your calves to generate strength, and don't straighten your knees when you land, but bend them slightly. After the exercise, pay attention to fully stretching, two minutes for each leg, and rest for a few seconds in between.

3. Strengthen the posterior thigh muscles

The hip bridge mentioned above can exercise the gluteus maximus and hamstrings to strengthen the muscles on the back of the thigh.

Hyperextension of the knee is caused by many reasons, including congenital loose knee ligaments, muscle imbalance, knee instability caused by injury, postpartum pelvic tilt/anterior displacement, functional flat feet, exercise or bad posture habits, etc. It can be manifested as: the front of the thigh is too tight and shortened, and the back of the thigh is too weak and stretched. Of course, excessive or incorrect yoga, dance and other exercises can also cause hyperextension of the knee.

In standing yoga poses, many yogis will unconsciously relax the tightened thigh muscles during practice. This relaxation will cause the knee joints to be loose and unprotected, and the knees need to bear the weight and pressure of the body, which will inevitably lead to hyperextension of the knees.

During yoga practice, people who are prone to hyperextension of the knees must pay attention to tightening the muscles on the front of the thighs. When tightening, pay attention to lifting the kneecap. There are two knee holes on both sides of the knees. You can clearly see the state of your thigh muscles, and then maintain this state of the knees in all postures. In addition, you can also bend your knees slightly to avoid hyperextension of the knees.