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The other side of abnormal muscle inhibition is tightness (abnormal facilitation). It often occurs as the body compensates to an abnormal inhibition that recently occurred. This tight muscle is often noticeably uncomfortable and sometimes painful, and it can impair movement by restricting flexibility. Tight muscles are shortened, making them candidates for mild, slow stretching; however, in most cases this would be treating the secondary problem as the cause is usually the weak (inhibited) muscle. In addition, in attempting to loosen the tight muscles through stretching (which is not recommended), you risk weakening the inhibited muscle more (because it’s already over-stretched).
Like Vickster says – you need to get a hands on (not online assessment) from a physio (or another orthopedic professional). The biomechanics, muscle imbalances, and gate/form/technique of all individuals is unique; and can only be fully understood by being in the same room as the individual. They’ll be able to check your walking gate, how your knee cap tracks throughout an entire range of motion, and which muscles are/aren’t firing. MRI’s/Xrays are just a piece of the puzzle. While many here can offer pointers and good advice; The problem we still face is that no two knees are quite the same. What works for one may not be the solution for another.When you go see the professional – make sure you recount everything you’ve been told/diagnosed about your knee to date. The more info they have, the better chance you’ll have at finding a solution. As for the hyper extension loss. When you sit on the floor with your legs straight; does the back of your knee touch the floor? When you put a pillow or something of similar height under your heel… does the back of your knee still touch the floor? If the answer if “yes” to both of these, you likely do not have any functional hyper extension loss. If the answer is “no” then that is something you may need to look at closer. My understanding is that ‘normal knees’ have anywhere from 0 to -10 degree hyper extension.