Table of ContentsView AllTable of ContentsTypesRisk FactorsExerciseRecovery
Table of ContentsView All
View All
Table of Contents
Types
Risk Factors
Exercise
Recovery
Hyperextension injuries occur when a joint is forced past its safe range of motion. For example, if your wrist is bent backward and extended beyond its harm-free limits during a fall, it causes a hyperextension injury. These injuries shouldn’t be confused with hyperextension back exercises that can be performed at home or in a gym using a hyperextension bench to strengthen the backside.
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Types of Injuries
There are various types ofhyperextensioninjuries, including:
Hyperextension Pain Risk Factors
Several factors can increase the risk of hyperextension pain, such as increased age, poor range of motion, weak muscles, muscular imbalances, previous joint injuries, and improper form during physical activities.
People withjoint laxity(looseness and instability) or hypermobility—who might refer to themselves as beingdouble-jointed—may also be more susceptible to hyperextension injuries and related pain.
Describing Hyperextension Pain
In general, resting a hyperextended joint at first but then gradually introducing more activity and targeted range-of-motion exercises will promote a faster recovery.
How Is Hyperextension Exercise Different?
Hyperextension exercises, also known as back extensions, are something noninjured people can do to strengthen their posterior chain (body’s backside). Muscles worked during this exercise include the lower back, erector spinae (spine muscles), glutes (buttock muscles) and hamstrings (muscles on backs of thighs).
If you’ve experienced a hyperextension back injury, hyperextension exercises can also be performed to improve your spinal range of motion during the recovery period.
At-Home Exercises
Here are exercises you can do at home to improve spinal range of motion and help prevent hyperextension injuries:
Post-Injury: Do Not Do Too Much Too SoonIf you are recovering from an injury, always consult with a healthcare provider or physical therapist before starting an exercise regimen to make sure you’re not doing anything that could worsen your condition or slow down your recovery. Doing too much too soon can lead to reinjury. However, you don’t want to be too afraid of rehab exercises either. Excessive fear of reinjury is associated with poor rehabilitation outcomes.
Post-Injury: Do Not Do Too Much Too Soon
If you are recovering from an injury, always consult with a healthcare provider or physical therapist before starting an exercise regimen to make sure you’re not doing anything that could worsen your condition or slow down your recovery. Doing too much too soon can lead to reinjury. However, you don’t want to be too afraid of rehab exercises either. Excessive fear of reinjury is associated with poor rehabilitation outcomes.
Recovery From Injury: How to Support Rehabilitation
Recovery from a hyperextension injury typically starts with theRICE method, which stands for:
As pain and swelling subside, rehabilitation exercises should be introduced gradually to restore range of motion, strength, muscular balance, and overall joint function. Depending on the type of hyperextension injury, rehab exercises will vary. Before you start rehabbing, consult with a healthcare provider or physical therapist to ensure the exercises you’re doing are well-suited to support your recovery.
Summary
A hyperextension injury occurs when a joint, like a knee or elbow, bends too far in the wrong direction. These injuries often happen during sports or falls. To recover, use the R.I.C.E. method: rest, ice, compression, and elevation. As pain decreases, gentle exercises can help rebuild strength and regain normal range of motion.
11 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Health Digest.Managing joint hyperextension injuries.Aarabi B, Koltz M, Ibrahimi D.Hyperextension cervical spine injuries and traumatic central cord syndrome.FOC. 2008;25(5):E9. doi:10.3171/FOC.2008.25.11.E9Carroll MB.Hypermobility spectrum disorders: A review.Rheumatology and Immunology Research. 2023;4(2):60-68. doi:10.2478/rir-2023-0010Chalmer J, Blakeway M, Adams Z, Milan SJ.Conservative interventions for treating hyperextension injuries of the proximal interphalangeal joints of the fingers. Cochrane Bone, Joint and Muscle Trauma Group, ed.Cochrane Database of Systematic Reviews. 2013;2013(2). doi:10.1002/14651858.cd009030.pub2Henninger B, Kaser V, Ostermann S, et al.Cervical disc and ligamentous injury in hyperextension trauma: mri and intraoperative correlation.Journal of Neuroimaging. 2020;30(1):104-109. doi:10.1111/jon.12663Morelli KM, Brown LB, Warren GL.Effect of NSAIDs on recovery from acute skeletal muscle injury: a systematic review and meta-analysis.Am J Sports Med. 2018;46(1):224-233. doi:10.1177/0363546517697957Yaprak Y.The effects of back extension training on back muscle strength and spinal range of motion in young females.Biol Sport. 2013;30(3):0-0. doi:10.5604/20831862.1047500Matsudaira K, Hiroe M, Kikkawa M, et al.Can standing back extension exercise improve or prevent low back pain in Japanese care workers?Journal of Manual & Manipulative Therapy. 2015;23(4):205-209. doi:10.1179/2042618614Y.0000000100Yaprak Y.The effects of back extension training on back muscle strength and spinal range of motion in young females.Biol Sport. 2013;30(3):0-0. doi:10.5604/20831862.1047500Hsu CJ, Meierbachtol A, George SZ, Chmielewski TL.Fear of reinjury in athletes: implications for rehabilitation.Sports Health: A Multidisciplinary Approach. 2017;9(2):162-167. doi:10.1177/1941738116666813Yale Medicine.Is There a Better Way to Use RICE for Your Injury?Additional ReadingMouton C, Ibañez M, Hoffmann F, Monllau JC, Seil R.Injuries of the posteromedial bundle of the posterior cruciate ligament after knee hyperextension trauma: A new clinical entity based on an original case series.J exp orthop. 2024;11(3):e12052. doi:10.1002/jeo2.12052Pires RE, Giordano V, Bidolegui F, Pesántez R, Kfuri M.Current treatment strategies for hyperextension fractures of the tibial plateau: A systematic review and proposal of a treatment algorithm.Injury. 2024;55(10):111716. doi:10.1016/j.injury.2024.111716
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Health Digest.Managing joint hyperextension injuries.Aarabi B, Koltz M, Ibrahimi D.Hyperextension cervical spine injuries and traumatic central cord syndrome.FOC. 2008;25(5):E9. doi:10.3171/FOC.2008.25.11.E9Carroll MB.Hypermobility spectrum disorders: A review.Rheumatology and Immunology Research. 2023;4(2):60-68. doi:10.2478/rir-2023-0010Chalmer J, Blakeway M, Adams Z, Milan SJ.Conservative interventions for treating hyperextension injuries of the proximal interphalangeal joints of the fingers. Cochrane Bone, Joint and Muscle Trauma Group, ed.Cochrane Database of Systematic Reviews. 2013;2013(2). doi:10.1002/14651858.cd009030.pub2Henninger B, Kaser V, Ostermann S, et al.Cervical disc and ligamentous injury in hyperextension trauma: mri and intraoperative correlation.Journal of Neuroimaging. 2020;30(1):104-109. doi:10.1111/jon.12663Morelli KM, Brown LB, Warren GL.Effect of NSAIDs on recovery from acute skeletal muscle injury: a systematic review and meta-analysis.Am J Sports Med. 2018;46(1):224-233. doi:10.1177/0363546517697957Yaprak Y.The effects of back extension training on back muscle strength and spinal range of motion in young females.Biol Sport. 2013;30(3):0-0. doi:10.5604/20831862.1047500Matsudaira K, Hiroe M, Kikkawa M, et al.Can standing back extension exercise improve or prevent low back pain in Japanese care workers?Journal of Manual & Manipulative Therapy. 2015;23(4):205-209. doi:10.1179/2042618614Y.0000000100Yaprak Y.The effects of back extension training on back muscle strength and spinal range of motion in young females.Biol Sport. 2013;30(3):0-0. doi:10.5604/20831862.1047500Hsu CJ, Meierbachtol A, George SZ, Chmielewski TL.Fear of reinjury in athletes: implications for rehabilitation.Sports Health: A Multidisciplinary Approach. 2017;9(2):162-167. doi:10.1177/1941738116666813Yale Medicine.Is There a Better Way to Use RICE for Your Injury?Additional ReadingMouton C, Ibañez M, Hoffmann F, Monllau JC, Seil R.Injuries of the posteromedial bundle of the posterior cruciate ligament after knee hyperextension trauma: A new clinical entity based on an original case series.J exp orthop. 2024;11(3):e12052. doi:10.1002/jeo2.12052Pires RE, Giordano V, Bidolegui F, Pesántez R, Kfuri M.Current treatment strategies for hyperextension fractures of the tibial plateau: A systematic review and proposal of a treatment algorithm.Injury. 2024;55(10):111716. doi:10.1016/j.injury.2024.111716
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Health Digest.Managing joint hyperextension injuries.Aarabi B, Koltz M, Ibrahimi D.Hyperextension cervical spine injuries and traumatic central cord syndrome.FOC. 2008;25(5):E9. doi:10.3171/FOC.2008.25.11.E9Carroll MB.Hypermobility spectrum disorders: A review.Rheumatology and Immunology Research. 2023;4(2):60-68. doi:10.2478/rir-2023-0010Chalmer J, Blakeway M, Adams Z, Milan SJ.Conservative interventions for treating hyperextension injuries of the proximal interphalangeal joints of the fingers. Cochrane Bone, Joint and Muscle Trauma Group, ed.Cochrane Database of Systematic Reviews. 2013;2013(2). doi:10.1002/14651858.cd009030.pub2Henninger B, Kaser V, Ostermann S, et al.Cervical disc and ligamentous injury in hyperextension trauma: mri and intraoperative correlation.Journal of Neuroimaging. 2020;30(1):104-109. doi:10.1111/jon.12663Morelli KM, Brown LB, Warren GL.Effect of NSAIDs on recovery from acute skeletal muscle injury: a systematic review and meta-analysis.Am J Sports Med. 2018;46(1):224-233. doi:10.1177/0363546517697957Yaprak Y.The effects of back extension training on back muscle strength and spinal range of motion in young females.Biol Sport. 2013;30(3):0-0. doi:10.5604/20831862.1047500Matsudaira K, Hiroe M, Kikkawa M, et al.Can standing back extension exercise improve or prevent low back pain in Japanese care workers?Journal of Manual & Manipulative Therapy. 2015;23(4):205-209. doi:10.1179/2042618614Y.0000000100Yaprak Y.The effects of back extension training on back muscle strength and spinal range of motion in young females.Biol Sport. 2013;30(3):0-0. doi:10.5604/20831862.1047500Hsu CJ, Meierbachtol A, George SZ, Chmielewski TL.Fear of reinjury in athletes: implications for rehabilitation.Sports Health: A Multidisciplinary Approach. 2017;9(2):162-167. doi:10.1177/1941738116666813Yale Medicine.Is There a Better Way to Use RICE for Your Injury?
Health Digest.Managing joint hyperextension injuries.
Aarabi B, Koltz M, Ibrahimi D.Hyperextension cervical spine injuries and traumatic central cord syndrome.FOC. 2008;25(5):E9. doi:10.3171/FOC.2008.25.11.E9
Carroll MB.Hypermobility spectrum disorders: A review.Rheumatology and Immunology Research. 2023;4(2):60-68. doi:10.2478/rir-2023-0010
Chalmer J, Blakeway M, Adams Z, Milan SJ.Conservative interventions for treating hyperextension injuries of the proximal interphalangeal joints of the fingers. Cochrane Bone, Joint and Muscle Trauma Group, ed.Cochrane Database of Systematic Reviews. 2013;2013(2). doi:10.1002/14651858.cd009030.pub2
Henninger B, Kaser V, Ostermann S, et al.Cervical disc and ligamentous injury in hyperextension trauma: mri and intraoperative correlation.Journal of Neuroimaging. 2020;30(1):104-109. doi:10.1111/jon.12663
Morelli KM, Brown LB, Warren GL.Effect of NSAIDs on recovery from acute skeletal muscle injury: a systematic review and meta-analysis.Am J Sports Med. 2018;46(1):224-233. doi:10.1177/0363546517697957
Yaprak Y.The effects of back extension training on back muscle strength and spinal range of motion in young females.Biol Sport. 2013;30(3):0-0. doi:10.5604/20831862.1047500
Matsudaira K, Hiroe M, Kikkawa M, et al.Can standing back extension exercise improve or prevent low back pain in Japanese care workers?Journal of Manual & Manipulative Therapy. 2015;23(4):205-209. doi:10.1179/2042618614Y.0000000100
Hsu CJ, Meierbachtol A, George SZ, Chmielewski TL.Fear of reinjury in athletes: implications for rehabilitation.Sports Health: A Multidisciplinary Approach. 2017;9(2):162-167. doi:10.1177/1941738116666813
Yale Medicine.Is There a Better Way to Use RICE for Your Injury?
Mouton C, Ibañez M, Hoffmann F, Monllau JC, Seil R.Injuries of the posteromedial bundle of the posterior cruciate ligament after knee hyperextension trauma: A new clinical entity based on an original case series.J exp orthop. 2024;11(3):e12052. doi:10.1002/jeo2.12052Pires RE, Giordano V, Bidolegui F, Pesántez R, Kfuri M.Current treatment strategies for hyperextension fractures of the tibial plateau: A systematic review and proposal of a treatment algorithm.Injury. 2024;55(10):111716. doi:10.1016/j.injury.2024.111716
Mouton C, Ibañez M, Hoffmann F, Monllau JC, Seil R.Injuries of the posteromedial bundle of the posterior cruciate ligament after knee hyperextension trauma: A new clinical entity based on an original case series.J exp orthop. 2024;11(3):e12052. doi:10.1002/jeo2.12052
Pires RE, Giordano V, Bidolegui F, Pesántez R, Kfuri M.Current treatment strategies for hyperextension fractures of the tibial plateau: A systematic review and proposal of a treatment algorithm.Injury. 2024;55(10):111716. doi:10.1016/j.injury.2024.111716
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