Aim for a total of 10 minutes of knee extension exercises at first, then slowly keep adding time until you\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\'re spending at least 30 minutes a day working on terminal knee extension.
Knee extension exercises, especially after surgery, are not going to be comfortable.
When working on terminal knee extension during your knee extension exercises, try to hold the position or stretch for as long as possible. That may be a few minutes or just 20 seconds! The goal is to work to that uncomfortable phase, then let your knee bend and relax for a minute or two, and then go right back to the knee extension exercise again. The more time you can spend in that end range stretch the better!
FEEL: This should feel like a stretch behind your knee, maybe even your calf and hamstring. It can be normal sometimes to feel discomfort in the front of the knee, try to readjust your position if it is not tolerable discomfort. See video for other tips.
FEEL: You will feel this stretch on the back of your knee or in the hamstring muscles.
COMPENSATION: Avoid rounding the back as you perform this, keep your back straight when leaning over.
FEEL: You will feel your quad muscles working with this exercise along with a calf and hamstring stretch behind your knee.
COMPENSATION: Focus on getting your knee fully straight while keeping the rest of your body still.
FEEL: Feel your knee straighten and your quadriceps and glutes fire when your foot is on the ground.
COMPENSATION: Do not let your knee buckle. Keep it squeeze as hard as you can when your weight is on your foot.
