Muscle building training

Muscle training is particularly important in the case of knee arthrosis and can have a very positive influence on the course of the arthrosis. There is a strong ligamentous apparatus at the knee joint, which ensures a smooth movement sequence. The various tendons and ligaments on the knee joint have an important supporting function and relieve the joint when it is under heavy load.

This effect can be further enhanced by well-trained leg muscles, so that cartilage-damaging loads can be better absorbed, which counteracts the development of knee arthrosis. When training to build up muscles, the focus should therefore be on building up the calf and thigh muscles. As part of the therapy of knee arthrosis, the patient learns numerous exercises during physiotherapy to achieve this goal.

Various aids such as devices, therapy bands or weights can be used to help, and often exercises with the patient’s own body weight already have a positive effect. At least in the initial phase, the muscle build-up should be monitored by an experienced therapist, who will ensure that the exercises are performed correctly and can support the patient. More exercises can be found in the articles:

Exercises for knee arthrosis
Exercises for cartilage damage

They are located in the lateral forearm support.
The free arm is braced at the hip. Your body forms a line and your pelvis stays up. Your legs are only supported by the outside of your foot which is below.

Hold the position. This exercise can also be performed with bent knees.
They have laid their upper body on their bed in a supine position. The buttocks and legs are looking out of the bed and both heels are on the floor.
The knees are bent about 90 degrees and do not go over the toes. The arms are crossed behind the head. Start walking with your legs on the spot.

Make sure that you do not get pain in your knees.
Support yourself with one hand on a stable table or kitchen counter. Walk on your tiptoes and lift one leg. Hold it up for 3 seconds.
The other leg remains in toe position. Then change the side of the leg. Never walk on your heels, however, but keep them up.
For the next exercise you need an empty wall and lie down on a bed or on the floor.
Put your heels against the wall and your toes are higher than your knees. Both legs are a little hip-wide apart and your arms are laid loosely on the floor. Put your legs against the wall as if you wanted to push them away.

Tense your thighs as well. Hold this.

>For further exercises with the Theraband please refer to the articles:

Exercises for knee injuries
Thera band exercises.

Tie the Theraband around your ankles. The legs are hip-wide apart.
The Theraband can be a little loose. The pull of the Theraband should then be noticeable after half the movement. Now spread one leg to the side.

Go up until the pull of the Theraband is hardly sustainable and stay in this position for about 3 seconds. Slowly go down again and change the leg. The back remains straight and the upper body does not tilt forward or sideways during the exercise.
Again you have tied the ribbon around your ankles.
The legs are hip wide and this time they go backwards with one leg. When you are up, keep the leg up again for 3 seconds and go down again. Then change the leg and repeat the exercise.
They repeat the exercise from number 2, but this time they do not walk backwards with their leg, but stretch it forward. Again, watch your back and keep your upper body in the middle.