Pain in the hollow of the knee when jogging | Pain in the hollow of the knee exercises and therapies

Pain in the hollow of the knee when jogging

Runners often have knee pain after jogging. Especially at the beginning of training or after a longer abstinence from sports this is often noticed and not worrying. In this case, untrained muscle and connective tissue leads to a short-term acute overload.

However, if the pain persists for longer than a few days, this is a signal that must be taken seriously. An inflammation in the knee can be assumed. The typical inflammatory symptoms such as swelling and warming then occur.

An inflammation of the bursa in the knee can also cause pain in the hollow of the knee. Another possibility could be patella dysplasia (malpositioning of the patella), since the patella is exposed to high stress, especially when jogging. Tendinoses, i.e. injuries to the ligamentous apparatus or the muscle attachment tendons, are also not uncommon, since the muscle attachment tendons in particular are subject to heavy strain when jogging. In order to avoid overloading symptoms in the future, you should start your training program slowly and then, depending on your constitution, gradually increase the training intensity.

Exercises

1. dangle your legs As simple as this exercise sounds, it is effective because the knee joints are not loaded during this exercise, but are relieved (especially in osteoarthritis). Sit down on a bench or a chair that is high enough so that your feet do not touch the floor. The back is straight and upright.

Slide so far forward that there is about a hand-width gap between the back of your knee and the seat. Now let your legs dangle alternately. 2. high position with ball A good exercise to strengthen the blood circulation of the legs, the lymphatic drainage of the legs and the coordination is the following: Place a gymnastic mat or pad with the foot end against a wall.Put yourself in a supine position and slide so close to the wall that you can pinch a ball between your feet with bent knees and move it up and down the wall with your feet.

Do the exercise barefoot, slowly and precisely. Vary by moving the ball sideways or circular movements. Both feet must always have contact with the ball.

3. solo leg axis training This training unit serves the lateral stability in the knee joint. It can be performed solo or as a partner exercise. Put yourself in the supine position.

Stand with your legs and take a Pezzi ball or similarly sized ball and fix it with your feet (barefoot). Make sure that both legs are positioned in such a way that they point in a straight axis towards the end of the foot and the ball forms the center. Now move the ball slowly towards and away from your body while keeping the axis straight.

4. stretching the flexors The goal of this exercise is to achieve more mobility in the knee joint by stretching the back thigh and lower leg muscles. In supine position, take both hands, grasp your knee and pull it as close to your body as possible. Hold this position for about 30 seconds.

Next, try to stretch the leg. With both hands close to the back of the knee, grasp the thigh and slowly release the tension until the leg can be stretched. Hold this position for 30 seconds. Further stretching exercises for the knee joint are stored in the article Stretching exercises. More exercises for the knee joint can be found on the pages

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