Stretching exercises for the hip, thigh and calf muscles
Muscular shortening can also be the cause of muscular imbalance and, as a result, altered knee joint function. These shortenings occur in the hip flexion and extension muscles, the thigh extensor, as well as in the calf muscles.
Training modalities
Exercise modality: Holding time of the stretching exercises: 20-30sec. 3 repetitions per muscle group every 2-3 daysExamination: The hip flexors are tested for length with the Thomas handle. The patient lies on the edge of the treatment bench with the outer leg (to be tested) above the edge of the bench.
The other leg is flexed to the maximum in the hip joint to compensate for the “hollow back”. The test is positive if the leg to be tested lifts off the bench edge, there is a shortening of the hip flexor muscles. Exercise example stretching hip flexor and thigh extensor: Starting position: lateral position, the affected leg is lying on top and is stretched in the hip and bent in the knee joint, the lower leg is bent in the hip and knee joint, the upper hand grasps the ankle Exercise version: Pulling the ankle with the hand to increase hip extension and knee flexion until a pulling action occurs in the groin and thigh The affected leg must be able to be spread at least 45° in supine position with the knee extended, without the pelvis moving along with it Starting position: Sit on the mat, legs bent, feet touching each other Exercise: The elbows support the spreading of the legs outwards until a pull occurs on the inside of the thighs Starting position: Stand with legs straddled Exercise Slowly shift your weight to the lateral lunge, in addition the upper body can be tilted towards the stretched legStarting position: Supine position, buttocks against the wall, legs stretched upExercise position: The hands under the thighs support the careful opening of the legsThe foot of the affected leg must be able to be pulled up at least 20° beyond the zero position towards the hip in supine position with stretched knee. Stretching of the calf muscles Starting position: Step position on the wall, the affected leg at the back Exercise: The heel is placed on the floor, the upper body and the pelvis move forward until just before the rear heel is lifted, pulling in the calf occurs Starting position: Standing on a step, the affected leg with overhanging heel at the bottom, the healthy leg 2 – 3 steps higher Exercise: The heel of the affected leg stretches carefully downwards until pulling in the calf occurs
