StevieP, yes it is very painful when I stretch it. Since I know the knee will move (from the manipulation I had 2 weeks ago) the pain is the only thing holding me back. I take a pain med before I go into PT which helps a little. One thing I am learning, it is not necessary to push yourself to a level 10 pain to gain more ROM. It is better to go to level 5 (or whatever is comfortable) and do it for a longer period of time.
Also, I learned a technique from one of the PTs that seems to be helping a lot. I do about 5 - 10 reps of these:
- Do an extension and hold your quad pushing in the extension for about 30 seconds (this fatigues the quad muscle so it will stretch easier)
- Next start your stretch and slowly bend your leg (I try for about 30 seconds)
- At the end of your range of motion think about contracting your leg normally (or your body will be fighting it) and consciously try to bend it. (I started that last week and I noticed it actually move at the end of the stretch)
I go to the gym during non PT days and use the leg extension machine to do the technique above and then I do 5 - 10 reps on the leg press machine. I only use 10 lbs on the machine and use my good leg to control it and just do long stretches at about level 5 pain threshold. Also important to do deep breathing during the stretches, this will help with the pain.
Let me know how it goes.