The knee must be able to withstand different types of forces and transmit them to the adjacent bones. As the cartilage in the knee joint wears down, it can hardly withstand the forces and the pressure on it is insufficiently distributed. Pain is the first symptom of knee arthrosis and makes everyday life more difficult. Those affected often complain of previous patellar pain, which is favored by incorrect loading and a poor leg axis. Comprehensive information on this topic can be found in the article: Knee Athrosis You will find comprehensive information on this topic in the article: Knee Athrosis
Exercises
1st ExerciseStand on both heels and have your legs hip-wide apart. Apply pressure to the outside of the heel. Do not let the inner side of the forefoot and the back heel lift off.
Hold the position in the feet. The longitudinal arch of the foot is lifted. Bend your knees slightly and tighten your thighs.
Pull her pubic bone towards her navel. This tenses the abdomen and the arms are extended forward and at shoulder level. 2. exerciseStand with your hips wide and both legs slightly bent.
Turn your knees slightly outwards and leave them there. With the legs in position, stand on tiptoe and then slowly put your heels down again. Make sure that your back remains straight during the exercise.
Your arms are stretched forward and are at shoulder level. 3rd ExercisePosition your forefoot on a step and bend your knees slightly. Lift your heel and stand on your tiptoes only.
Slowly walk down again with your heels. If you have problems with your balance, you can support yourself on the ground with one hand. 4. exerciseLay on your back and your legs are hip-wide apart.
The arms are lying loosely beside the body. Lift your bottom so that your pelvis and thigh form a line. Keep your bottom up.
ExerciseYou lie on your back and bend both legs. They are a little bit hip-wide apart and the arms lie loosely next to the body. Slowly lift your heels and place your lower leg on your toes.
The buttocks may lift off a little. Walk down again with your heels. You can find more exercises in the article Exercises for knee injuries.
6th exerciseYou stand and have both knees slightly bent. The legs are slightly apart and the knees are turned outwards. You have a ball in both hands and the arms are turned forward.
Bring tension in your thighs, buttocks and abdomen. Hold them and move both arms with the ball towards the ceiling. Gradually go down again and repeat this.
The tension in your thighs, bottom and belly remains. 7th ExerciseYou are in a four-footed position and have your arms and legs shoulder-wide apart. The back is straight and does not form a hollow back.
Extend one leg backwards. Walk with the leg up to the height of your upper body and keep it up. Make small, quick circular movements with your leg.
Then change the leg. During the exercise, look at the floor. 8. exerciseStand with your back against the wall and touch the whole back, buttocks and back of your head.
Both legs are slightly apart and slightly bent. Both heels are completely on the floor. The arms hang down loosely.
Now press your legs, your upper body into the wall and try to stretch your legs through. Keep the tension of your whole body. 9th ExerciseYou are sitting on a chair and have a ball between your ankles.
Both legs are raised and stretched out. Now slowly bounce your legs to the left and right. The upper body should not collapse.
10th ExerciseYou have a ball under your heel and are in the seat. During the exercise your back is straight and your arms hang loosely next to your upper body. Put pressure on the ball with your leg and hold it. Then change the leg. More exercises for the knee joint can be found in the articles Physiotherapy for knee arthrosis, Physiotherapy exercises knee and exercises for knee pain.
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