Knee school exercises

For general information about the knee school and how the training is carried out, please see Knee school number of repetitions: 3-4 series of 10-15 repetitions with 10sec. Holding time, the break between the training series is 1-2 minutes, every 2nd day training Load intensity: approx. 60% of maximum strength Subjective check: during the repetitions 7-10 the load must be clearly felt, attention should be paid to fatigue tremor Goal: systematic training should increase the load and improve stability.

The load capacity of the cartilage can only be increased by increasing the load. Starting position: Stand, step position, affected leg in front, arms supported Exercise The load is applied to the front leg, the leg is bent up to 45° and stretched againStarting position: Stand, step position, arms supported, a Theraband is wrapped around the thigh and attached to the open end Exercise During the slight knee bend, the thigh is pressed outwards against the pull of the TherabandStarting position: One-legged stand in active extension, (the knee joint is not pushed backwards) on the affected leg Exercise execution The other leg is pulled towards the abdomen and then stretched backwards, the pelvis should not turn backwards during the backward movement of the leg. Starting position one-legged stand in active extension Exercise execution one Theraband is attached at one end, held at the other end, the upper body turns inwards against the resistance of the Theraband Starting position stand on both legs, feet parallel Exercise execution slight knee bends up to 45° knee flexion Important When bending the knee, there must be no “knock-knees” or bow legs, during extension only up to the “active extension”, foot position, note starting position, one-legged stand on the affected leg Exercise performance slight knee flexion up to 45° Important No “knock-knees” may occur during knee flexion, during extension only up to the “active extension”, foot position, note starting position, one-legged stand on the stairs Exercise performance slow stair descent Important: If knee pain occurs when walking down stairs, the VMO should be specifically tensed before loading.

Especially when walking down stairs, a so-called medial collapse often occurs, i.e. the knee joint bends inwards during loading. Increase Increase in load during the exercises can be achieved by using medical strength equipment, weights (e.g. barbell bar on the shoulders) by increasing the number of repetitions, by climbing higher stairs. Starting position supine position in the leg press, both legs in front of the plate Exercise performance the patient slowly pushes his upper body backwards until the knee extension is reached Important The goal is active stable knee extension, the knee joints must not be overstretched Starting position supine position in the leg press, the affected leg in front of the plate, possibly additionally a mobile ball cushion under the foot Exercise performance as 8 on one leg