Strengthening: Lie on your back, the Theraband is tied around the sole of your foot, each hand holding one end. Both sides are brought to tension. Now stretch the leg against the tension.
This movement trains the concentricity, i.e. the contraction of the front thigh. Now bend the leg again very slowly. The muscle must increasingly produce tension while simultaneously increasing in length (eccentricity/yielding).
Another exercise is performed standing in front of a step. The leg to be trained is placed on the step and slowly pushes itself up and then sinks down again. Especially the eccentric part must be performed slowly and in a controlled manner.
3 x 15 repetitions per leg. Continue to next exercise.
