How to Increase Knee Range of Motion?

How to increase knee range of motion is a dilemma that many knee pain sufferers experience after a knee injury or knee surgery where scar tissue is building up and preventing full extension and/or flexion of the knee joint.

This is a common question I get from knee pain sufferers after a knee injury or surgery.

“Bill, how do I increase the range of motion in my knees?”

Conventional thinking is the knee joint must be stretched to either break down scar tissue or lengthen tight muscles like the quads, calves or hamstrings.

Before that is done we must take a step back and make a distinction on knee range of motion and look a little more closely at the knee joint.

There’s Actually Two Types of Range of Motion in the Knees:

1.) Anatomical Range of Motion

2.) Comfortable Range of Motion

The anatomical knee range of motion is what most people are familiar with and doctors and physical therapists measure progress in the knee. Which a common knee range of motion in the measures from 0 degrees in extension to 150 degrees in flexion.

They even have a fancy schmancy tool called a goniometer to measure the degree knee range of motion in the joint.

Unfortunately, what’s never taken into consideration by doctors and physical therapists is whether or not the knee hurts in that range of motion.

Now let’s look at the comfortable knee range of motion. This is the range of motion the knee can easily move in without help, force or increase in pain in the joint.

The comfortable knee range of motion is usually contained within the anatomical knee range of motion. Here’s the cool part about the comfortable knee range of motion. The more we create “Pain-Pattern Interrupts” in the comfortable knee range of motion the more the comfortable range of motion increases.

Given enough time, energy and effort creating “Pain-Pattern Interrupts” in the comfortable knee range of motion. The comfortable knee range of motion eventually matches the anatomical knee range of motion. The reason this happens is when you create a “Pain-Pattern Interrupt” in the knee by getting the pressure off of the nerves the width of an eyelash. The knee feels safe, supported and listened to enough to stop “hold on” and protecting the knee from further injury.

This is a distinction that must be studied and worked a little bit every day to completely eliminate chronic knee pain and to regain complete knee range of motion.

Click here to learn how to create “Pain-Pattern Interrupts” and increase the comfortable knee range of motion today!


The Knee Pain Guru
The Knee Pain Guru

Bill is “The Knee Pain Guru” and The Best in the World at Eliminating Knee Pain without Drugs, Shots or Surgery.”

He has over 26 years of martial art and body work experience understanding movement and tensions patterns that lead to physical pain.

Bill’s believes the nervous system is the key to the body’s healing and the bridges the gap between what we currently know and the infinite possibilities of what we don’t know yet how the body can heal itself. Coupled with comfort this combination creates the shortest distance between a life riddled with pain to a physical life fully mobile and self expressed.

“You can’t think your way out of pain. Pain is not rational and doesn’t care what you think. You must feel your way out of pain through comfort. Through the weeks, months and years of injury and compensation patterns built up in your body limiting your movement and making you feel older than your years.”

His unique ability of identifying the blocks that keep people stuck in pain and skillfully removing them allows for lasting change and a new reality for his clients…

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ruth
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ruth

Hello, I am 22 years old and had ACL and MCL torn. Post surgery i had intensive physical therapy but without much progress in ROM. Surgeon performed manipulation under anaesthesia and my comfortable range of motion was 95 after 3months. Now it is 1 year post surgery and my range of motion is still at 95 even after rigorous physical therapy. My surgeon thinks that neither surgery nor manipulation at this point in time could help me in getting full ROM. Is there any program that can help me ? Thanks.

Kanwal
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Kanwal

Hi.dr iam kanwal I have a knee arthroscopy last week but my knee range of notion is still on 90 dgree please guid me well how can I achive more range.

Mike Wagner
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Mike Wagner

I am 56 years old and had total knee replacement 11 months ago. My range of motion pre-surgery was around 125 degrees. 3 months post surgery my range of motion was 118 degrees. I had a “manipulation” under anesthesia three months post surgery to try to get more ROM. My replaced knee seems to be fine as long as I do not bend it more than 90 degrees. Even after 11 months, it is still a bit swollen on the anterior side, and I have pain if I try to bend the leg beyond 90 degrees. I can get to… Read more »

Sheila Diaz
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Sheila Diaz

Hello, I fractured my right patella in 2 and had surgery (2 screws and a wire) to fix it about 3 months ago. Patella is healed. I have no restrictions to movement or weight bearing. I have full extension, but am stuck at about 80-90 degrees flexion. My surgeon wants to do MUA but I’d rather not. Knee does not hurt or bother me unless I try to push it past that 80-90 degrees. Can your program help increase ROM even though I’m not in constant pain? I tried the stretch from the 7 day knee challenge but it didn’t… Read more »

Mai Pham
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Mai Pham

Hi Bill, I had knee cap (patella) fractured 8 weeks ago. Doctor decided no surgery and put my leg in the hinged brace to heal. I was out of the brace 2 weeks ago and have started PT. My range motion was 95 degree at the beginning of PT and now 140 at the therapist’s pressing. I practice walking normally but I can do only few steps. After that the knee just tightened up and I begin dragging. I have to do stand-still marching to be able to do a few normal steps then dragging again. Please advise any exercise… Read more »

Unknown
Guest
Unknown

I had knee surgery where they had to re line my pattela (kneecap) and put medal screw to hold it in place and I had the surgery in December 2017 and It’s 2018 of course and the date is june 25th and I can only be s my knee 100 degrees and it won’t allow me to go further it’s like my body won’t allow me too ad I used to play track and soccer and I know I won’t be able to play soccer but I at least wann all do track I loved running I would run everyday… Read more »

Bill (The Knee Pain Guru)
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Mariama
Here’s a link to share with your parents so we could all meet on a call and find a solution for your knee: https://www.thekneepainguru.com/appt/

Speak soon,
Bill

Mariama
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Mariama

Hi! Please reply I am desperate. I am 16 years old. I had a surgery Sept 2016, to lengthen my leg and rotate my knee back into place. I had a case of knock knees. I had an ilizarov placed on my leg, one on the femur bone and one on the tibia. I had them removed on March 2017, and only have been able to gain 100 degrees passively. Around November 2017, my doctor told my I won’t be needing to go to phsyio anymore as my range of motion was stable at 100 for a couple of months,… Read more »

Burt Silver
Guest

I’ve been having pain in my knee and I’m not sure if small exercises can help me get rid of that pain, and I’m not sure what I can do. I think it’s interesting that you point out those two different types of range of motion in the knees. I’m not sure what’s going on but it’s been hard to put any stress on it lately. I’ll have to look into meeting a doctor and see if I’ll need surgery on it or not.

Ryan
Guest
Ryan

What do u think am I behind at 75 after 2weeks

Ryan
Guest
Ryan

Hey I tore my ACL pcl MCL LCL and dislocated my knee and fractured my tibula and fibula I was in a fixator for 5 weeks I started physio 2 weeks ago.my range is 75 is that good or should I be worried

Bill (The Knee Pain Guru)
Guest

Are you happy with it?

Ryan
Guest
Ryan

I feel good but my pt says I should be at 90 degrees now. I just feel like I’m behind in degrees

Ryan
Guest
Ryan

?

Sammy
Guest
Sammy

Hi, I had MPFL reconstruction just over 4 weeks ago. My surgeon wanted me at 90 degrees by 3 weeks. I can’t even get 10. My knee is really hard around the scar (around 7 inches down the middle of my knee cap). And I’m finding it so hard to even do any physio. Do you have any tips to regain any form of movement?

Danum Waters
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Danum Waters

I’d like a simple “yes” or “no” before I even read further. I am 52. When I was 23, I was in crash. I made more or less 100% recovery, even after breaking and severing three limbs, traction, relearning to walk, and the declined suggestion of amputation. I went on to gain a health national ranking (3rd) for my class. I’m now an active yachting instructor. But for late evening limp, and the scars on my right shin, nobody would suppose how much damage I recovered from. I broke my left femur, and degloved my right leg below the knee.… Read more »

Amit Kumar
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Amit Kumar

I had accident on 23 march 2016 and had a surgery with plates and k wire in kee petella…My petella was broken into 3 pieces…Nd femer was also damaged…After that i had arthoscopy surgery in september 2016 and another surgery for removal of plates and k wire in june 2017… I am having physiotherapy regularly..But am not vale to get my ROM …Now I am having range 10-45 degree… after doing exercise I get 90 degree approx but it is not maintained…flexibility is not there in ROM..Plzzz help

Barry Harrison
Guest
Barry Harrison

Advice urgently please. Three weeks ago I fall off my bike from a jump. Severe bruising to the thigh and calf plus a few days later plenty of fluid built up and remains. I am from the UK but the NHS wont give advice over the phone. I will go and see a GP here in Morocco but I am not that confident. He’s likely to suggest fluid removal, is this a good idea please? Range of movement is increasing. I think I suffered nerve damage and whilst still painful to the touch, it is decreasing. It doesn’t hurt to… Read more »

Robert
Guest
Robert

Went through ACL and dual meniscus repair about 8 weeks ago. Currently at 119 deg R.O.M with machine assistance, and only about 100 +/-5 R.O.M unassisted. What is usually the recovery time for full R.O.M and how long can I expect usually before I can return to competing/fighting and events like Tough Mudders and Spartan Races?

Gerald
Guest
Gerald

My son (11 years old) had a eight plate surgery, after the surgery (done 3 months ago) he has lost range of motion, so much so that he can’t climb up and down stairs or run, can you help improve his range?

John
Guest
John

I’m 6 weeks out out tkr. I went from 55* rom bending my knee to 73* in just the last three weeks. I seem to be short of the 90* my doctor expects at this time frame. I do PT three times a week and 3 times a day at home I go through my bending and straightening exercises. PT has brought up the idea that my doctor may need to bend my knee under anesthesia. I don’t want to go this route since it will set me back again with PT. In your experience is six weeks enough healing… Read more »

Bill (The Knee Pain Guru)
Guest

Hi John

Yes, I’d be nervous too if that’s what my options were…

Here’s another one:
Check this out from my good friend, Jonathan Bender…

I’ve had other clients who have had knee replacements have success with Jonathan’s product.

Go here to check out what Jonathan has to help —> http://jbintensive.com/

…or…

Call 888-224-6160 and mention “kneepainguru” code for 5% off the “JBIT”

Keep me posted as to how it goes.

Regards
Bill

Wanda Hernandez
Guest
Wanda Hernandez

7 month post op bend only 90 degress extend -20so massive scar tissue that’s for email