Muscular imbalance in the knee

Wherever there are muscles, imbalances can also occur. So that muscles can produce movement, they move over joints. If the muscle tension is in imbalance, as explained above, they can cause problems in the joint due to the uneven tension.

The following are examples of muscular imbalances in the knee, hip, back, shoulders and baby. Typical muscular imbalances affecting the knee are, for example, the runner’s knee, in which the muscles of the outer thigh are shortened due to weak buttock muscles and cause a painful pull on the outside of the knee, or the jumper’s knee, in which the front thigh muscles are shortened due to overloading (usually in sports) and pull on the lower front of the knee. Here the shortened muscles must be stretched after warming up and too weak muscles must be trained. In addition, movement sequences should be corrected in order to avoid a recurrence.

Muscular imbalance at the hip

Classical muscular imbalances in the hip area are for example the Trendelenburg sign and Duchenne’s hip (named after the discoverers).They are known clinical pictures or pathological movement patterns that occur when the holding muscles of the pelvis are not sufficiently developed. With Trendelenburg hamstrings, for example, the pelvis always sinks to the opposite side when walking because the muscles simply cannot hold it. In Duchenne hamstrings, the upper body tilts to the side, which is often observed in patients suffering from hip arthrosis.

In both cases, the hip abductors, i.e., the muscles that abduct the leg in the hip joint, have to be trained. One exercise that can be easily performed anywhere is to slowly spread the hip and bring it closer while standing. To do this, stand upright, your hands can hold on to a chair back if necessary.

The standing leg is slightly bent. The other leg is now turned slightly outwards and spread to the side and back. Slowly lead it back to the middle without putting it down.

Both sides are alternately repeated three times á 10-15 times. This trains the musculature in the strength-endurance area, which is needed for everyday requirements. Also the execution of a gait school is useful.