Hyperextension knee pain

Does anyone else get pain at the back of their knees when coming up whilst doing hyperextensions? Does anyone know how to get rid of the pain as the pain lingers for quite a few days and its beginning to affect my leg routine as I cant do GHR so leka coz of the pain

You are involving your hamstrings. Your movement is more of a stiff-legged deadlift than hyper extentions.
Raise the bar you are resting on to not allow you to use your lower hip joint(legs).

Thanks jr, but I dont mean that my hamstrings get sore, I mean that the tendons and ligaments at the behind my knees get sore. Would you still give me the same advice?

Thats part and parcel to your hammy. That section around the knee brings together your hammy and calve muscles. Elliminating your hammy is the biggest indicator to not use the back of your leg. Even though that muscle is probably part of your calve.
Hope it makes sense.

Ok i googled - its probably your Plantaris muscle? Middle of the knee? If not your tendons/ligaments.

Where is Dr Spike when you need him? :laugh:

Main thing is to not put stress on that part of the leg.

Now I get what you mean, I also reckon its part of the calve.

When I pull myself up I do kinda "use" my calves to press hard against its padding which is how I get the pain. But I cant get up without doing that even without using any weights

And yeah where the hell is Dr Spike, I'm getting tired of chatting up his secretary :laugh:

Ok ok ok, duty calls

The only muscle that sits directly behind your knee is your popliteus, which has an obscure action in "unlocking" the knee. This is not your culprit.

Your plantaris functions only in plantar flexion of the foot (downward), so this is not your culprit either.

Jack is correct in his thought that the hamstrings are responsible here, their tendons attach posterior to and on either side of the knee. These attachments are continuous with those of the calves. Also the fascia of the posterior leg is continuous down under the foot and all the way up the back.

So, what appears to be the problem here is that your hamstrings are doing most of the work, as jack says. In essence you are doind a prone stiff legged deadlift...
The trick to isolating lower back muscles and deactivating the hamstrings is to keep the pelvis stable and limit your flexion and hyper extension to the lumber spine. To do this adjust the machine so that your ASIS (Anterior superior iliac spine... The two bony protrusions in front of your waist just below belly button level) sits on the padding, then focus your movement on the lower back alone, and not the hips and pelvis

Try it out and let me know

This is a killer exercise you discovered.
I've been doing it since i saw jay Cutler ending his Hammy routine off with it. All he does is to lower the bar to unlock the hips as Dr Spike explained.

Thanks alot guys, I'm still imagining how life would be like without the internet and this site...

No problem bro. We all learn loads on here

now i understand why i have hamstring muscle sore after my back session,i just couldnt make sense out of it. thanks spike