Exercises with the Theraband | Exercises for existing knee arthrosis

Exercises with the Theraband

  • Fix the Theraband at knee level to a solid object (chair/heater/banister/.) and go with your leg into the resulting loop, so that the Theraband is below the hollow of your knee. Your gaze/position is directed towards the Theraband.Now bend your knees slightly and then bring your leg / hip back into extension against the tension of the Thera band.

    Hold for 10 seconds, then change the leg. 3 passes each.

  • Tie the Theraband around your lower legs with slight tension just above the ankles. Stand loosely and shoulder width apart.

    Now lift your right leg off the ground and guide it against the tension of the Theraband outwards, upwards. Hold this position for 3 seconds and then return to the starting position (but do not put your foot on the floor!). 10 repetitions, then change the leg.

  • For the third exercise, stand with your forearms supported on your four feet.

    The Theraband is fixed under the right foot, the ends are held in your hands. Now stretch your leg backwards against the resistance of the band and then slowly return to the starting position. 15 repetitions, then change sides.

Pain during physiotherapy

The exercises in physiotherapy for knee arthrosis should be in the pain-free area. If this is still not the case, the load in the exercise must be reduced. Isometric exercises are always well suited for this, as they do not require large movement amplitudes.

In addition to strengthening exercises, passive measures are also helpful for knee pain. The knee can be mobilized with manual grips and can have an analgesic effect. The pain is masked by the mechanical stimulus that is generated when the knee is mobilized.

More synovial fluid is formed and the cartilage is better supplied. For more information, please refer to the articles Manual therapy and Mobilization exercises. To relax the musculature, massage grips can be performed.

The tension of the muscle is reduced and more blood circulation is created. In order not to neglect the mobility of the knee, the therapist can move the knee without or with the help of the patient himself. In order to remain active, you can still perform exercises from the hip.

Many muscles of the hip run to the knee and can thus indirectly strengthen the knees. Some exercises are listed in the following text. 1 Exercise You lie on your stomach with your arms and legs stretched out on the floor.

Now lift both legs a little bit off the floor. Bend your arms and lift them up as well. Keep your arms and legs up.

Look face down. 2 Exercise You are lying on your stomach with your arms extended upwards. Your face is facing down.

Your legs are stretched out at the top. Use your extremities to make small, quick hacking movements. 3 Exercise You are lying on your back and have your arms down at the sides.

The legs are stretched out. Walk with your legs together towards the ceiling as far as you can reach. Lower them again and repeat the exercise.

To increase this exercise you can lie on your bed with your upper body and your legs are in the overhang. Bring both legs together. Walk slowly to the ceiling and let them down again. Walk slowly and do not lay your legs on the floor. When the legs are down, they should not be lower than your body.