Exercises
The best exercises for noises in the knee joint are stabilizing strengthening exercises combined with mobilization that is easy on the joints. If there is a cracking in the joint due to a short-term misalignment of structures involved in the joint, the joint should be stabilized muscularly by means of targeted muscle building. This can be useful after immobilization and injury following surgery or TEP use, as well as in the case of chronic instability.
Training in a closed chain is a good option. Knee bends, lunges or even equipment-supported training, e.g. with a leg press, can improve stability. The isolated strengthening of individual muscle groups, e.g. the leg extension, can also be helpful.
For this purpose, the use of aids such as weight cuffs or a Theraband is recommended. The knee bend should be carried out cleanly and in a controlled manner, since a high, possibly damaging, force can act on the knee joint if carried out incorrectly. When bending the knees, the feet stand hip-wide apart and point forward; the knees are never fully pushed through in the starting position, but slightly bent.
The upper body is straight, the spine upright and physiologically stretched. Now the buttocks are pushed far back and down, as if you wanted to sit on a chair standing far behind you. The lower legs remain straight in space during the movement, the knees do not point over the tips of the feet.
Lower yourself as far down as possible with your back straight and your legs correctly positioned. The knee joints deviate neither inward nor outward. Afterwards, one straightens up again powerfully.
The tension should be felt in the front and back of the thighs. If there are axial malpositions, such as knock-knees or bow legs, such a malposition can be well controlled in the knee bend. A patient with X-legs can tie a theraband or similar around his lower legs, so he must apply tension outwards against his malposition during the exercise to keep the band under tension.
A patient with bow legs, on the other hand, can hold a ball between his knees during the knee bend. In this way, he tensions inwards against his malposition. The exercise should be performed in a clean and controlled manner.
About 15 repetitions can be performed with a break of 30-60 seconds in 3-4 sets. After increasing the number of repetitions, a weight can be added. The quality of the exercise comes first.
To train isolated muscle groups, such as the leg extension, a Theraband is recommended. From the seat on a slightly raised seat (e.g. on a table) a Theraband can be tied around a table leg. The foot is led through the loop.
Now the leg can be stretched against the resistance. The toes should be pulled towards the body. Since shear forces also act on the knee joint during this exercise, it should be performed after consultation with the therapist, especially if pain occurs during or after the exercise.
Furthermore, it is important, especially in the case of pre-arthrosis changes in the joint, to maintain mobility and trophicity, i.e. the supply of the knee joint as much as possible. This can be achieved by movements that are easy on the joint and where little weight is applied to the knee joint. Cycling, swimming, water gymnastics or ergometer training are particularly suitable.