Knees – When we have knee pain, we have issues running, jumping, lifting and our day to day lives are hindered.

Assessments and mobilization – do we have terminal knee extension and max knee flexion?

Terminal Knee Extension Assessment and Mobilization If you don’t have the knee extension within 3-5 degrees, use the VOODOO band to wrap the knee at 50% tension. Internally rotate the tibialis, flex the quad and go into external rotation. 30-60 seconds each for about 2-3 reps. Test/Re-Test.

Knee Flexion Assessment and Mobilization – See video for testing example.
Is there any spring there? Mobilization – quad stretch on the ground with the box. Progress by moving through the variations of the mobilization. Do not arch the back.

Three Correctives:

1. Banded terminal knee extension – working on decelerating knee flexion by flexing/bending the quad. 20 reps.
2. Slant Board Heel Taps – make sure hips are forward while tapping heel. Similar to taking a set of stairs down. 15-20 reps/each
3. Slant Board Flexion – knees in front of toes in squat on the slant board. Smash hamstrings to calves.

Complete these mobilization exercises and correctives 3 times per week and you’ll see a reduction in knee pain.