Physiotherapy for the knee is individually tailored to the current problem and the goals that physiotherapist and patient would like to achieve together in physiotherapy. Possible goals include mobilization, movement expansion, strengthening, stabilization, detonation of muscles or pain reduction.
Exercises
The exercises either refer to the joint itself, or to surrounding structures such as ligaments and muscles, or the entire muscle chain surrounding the knee. It is also possible to include the spine and posture, since many problems in the knee originate in the region from which it is supplied with nerves (transition from thoracic to lumbar spine). If there are problems in this region, the nerves send out more signals to their area of supply and can therefore cause pain even in distant places.
Conversely, the problem can begin with the feet and gait pattern and be passed on via the muscle chain – another therapeutic approach for active physiotherapy.
- For the self-mobilization of the knee, “cycling” in the supine position is suitable. Hip and knee are bent up to 90° and are stretched forward in circles in harmonious flowing alternation and then brought back to the body.
- Starting from the same position, knee extension can be practiced with the help of a Thera band.
Like a sling, it is wrapped once around the sole of the foot and the ends are held taut with the hands. In the area of the guided and self-dosed resistance, the knee can now be slowly stretched and bent again. Beware of evasive movements such as the hollow back in the lumbar spine, which is counteracted by abdominal tension.
- Supine position: the heels are up and the pelvis is slowly lifted and lowered with a lot of body tension without putting it down completely.
After about 12 repetitions the pelvis is held up so that thigh and belly are in a diagonal position – it is important to tighten the buttocks and belly strongly together. The shoulders should remain loose, the breath should continue to be regular and deep and the knees should be in a hip-wide parallel position. A variation as an aggravation is the stretching of one leg.
The thighs are still at the same level, the pelvis is not lowered and one lower leg is straight forward.
- Specific strengthening exercises around the knee muscles can be performed from various positions. In the supine position, the stretched knee can be pressed firmly onto a cushion/roll under the knee with the toes pulled up.
- The outside, or the abductors, are strengthened while standing. In a one-legged stand with slightly bent knee and holding on to a chair back, the other leg is lifted outwards and slowly lowered backwards to the body without putting the foot down.
Here too, the strength-endurance zone is used for training, with both legs alternating between 3 sets of 12-15 repetitions each.
More exercises for the knee joint can be found in the articles
- In the seat on an elevated level with freely suspended legs, the lower legs are swayed back and forth for a few minutes calmly and without much effort. Especially after operations and longer immobilization, older people or people suffering from arthritis, this relaxing exercise helps against pain and stiffness in the knee.
- Uneven surfaces are suitable for training the leg axes and depth sensitivity when standing. For knee exercises in physiotherapy, wobble cushions or therapy spinning tops are used, at home a rolled up blanket is also suitable.
At first, both feet stand on it, the knees are slightly bent, the rest of the body in a stable, straight position. Looking forward, you first try to find your balance. Afterwards you can slightly tilt forward and backward with an even rolling of the soles of your feet.
- Walking on the spot with eyes closed, knee bends and the one-legged stand.
If all variations are well mastered, an additional distraction can be done with the arms, like throwing a ball. Even when standing on the pillow, the physiotherapist can set up external resistances at various points on the body, which promote body tension by allowing the patient to try to hold his position and not be pushed away.
- In the seat with the lower leg hanging and turned slightly outwards and the toes also pulled up, the leg is lifted from the hip and slowly lowered again – 12 to 15 repetitions and 3 sets. This strengthens the adductors located on the inside of the thighs.
- In prone position, the knee is bent slowly and strongly against the hand resistance of the physiotherapist, and also released against resistance.
- To strengthen the calves, the heels are pressed strongly together while standing and without loosening this contact, they are slowly pressed up into the tiptoe position and lowered again.
- To stretch the calves, a tennis ball or a small roll is placed under a forefoot.
The other foot goes in a walking position and is slightly in front of the other foot. By advancing the pelvis, the back of the leg is stretched.
- To stretch the front muscle chain, one leg is bent while standing so that the foot or ankle joint can be fixed with the hands close to the buttocks. Here too, the stretch can be increased by advancing the pelvis. Stretches are held for about 30 seconds before they are slowly released.
- Pain in the hollow of the knee
- Exercises knee pain.
- Physiotherapy after cruciate ligament rupture
- Torn meniscus – Physiotherapy
Are you looking for exercises for the knee after various injuries?
- Exercises with a knee TEP
- Exercises for an injury to the inner and outer ligaments
- Exercises for a meniscus lesion
- Exercises for a cruciate ligament rupture
- Exercises for cartilage damage
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