Therapy/exercises: Knee

Inflammation of the tendon insertion in the knee is usually caused by continuous overloading or incorrect loading. For the person affected, the inflammation becomes noticeable through increasingly severe pain. It is important for the therapy that the knee is first relieved and then strengthened and stabilized by specific exercises in order to relieve the tendon permanently.

The exercises include: 1. stretching Take a lunge and place the lower leg of the back leg completely on the floor. Hold the tension for 20 seconds. 2. stretch Stand in step position.

The front leg is slightly bent while the back leg remains stretched. The foot of the back leg is completely on the floor. Hold the stretch for 20 seconds.

3. strengthening Stand with your legs shoulder width apart. Cross your arms in front of your chest and then go down to your knees. Make sure that your back remains straight. Perform 20 knee bends in this way.

Therapy/exercises: Hip

When treating tendon attachment inflammation of the hip, it is important to first relieve the strain on the hip as much as possible. In addition to cooling measures to contain the inflammation, physiotherapeutic exercises to strengthen and mobilize the hip joint are used to minimize the irritation of the tendon attachment in the long term.1. stretch Lie on your back for this exercise.

The arms are stretched out to the sides of the body. Now swing your stretched left leg over the other so that it lies parallel under the right arm. Hold the stretch for 20 seconds and then change sides.

2. strengthening For this exercise, put yourself in a quadruped position. Now lift the angled right leg from the floor. The foot is also angled so that the sole of the foot is facing the ceiling.

Now push the leg towards the ceiling. Make sure that your hip does not sag during the exercise. Change sides after 20 repetitions.

3. strength and mobility Stand up straight and on one leg. For stabilization you can support yourself against a wall or chair back. Now move the leg hanging in the air as far out as possible and then back to the other leg. Change sides after 20 repetitions. Click here for more exercise options: Physiotherapy exercises for the hip