“Rowing standing up” Stand with your knees slightly bent, hip-wide. Actively straighten your upper body by pointing your sternum upwards and pulling your shoulder blades backwards/downwards. Both arms are stretched forward at shoulder level. Now pull your elbows back as far as possible at shoulder level. The hands continue to point forward. The shoulder blades … Rowing while standing
“Squat” The knees are directly above the ankles, the patella points straight forward. When standing, the weight is evenly distributed on both feet, when bent, more on the heels. During flexion, the knees do not go over the toes, the lower legs remain firmly vertical. The buttocks are lowered to the rear, as if one … 6 Exercise
An important competition is imminent – of course, intensive training will take place in the weeks leading up to it. But suddenly, under stress, pain appears in the calf and the outer ankle, which radiates into the foot. The ankle may also be swollen, reddened and overheated, and the person affected can barely perform properly. … Exercises for existing peroneal tendon inflammation
Symptoms The peroneal tendons connect the lateral lower leg muscles with the foot and transfer their force to the foot. A distinction is made between the peroneal tendon for the short fibula muscle (Musculus peronaeus brevis) and the peroneal tendon for the long fibula muscle (Musculus peronaeus longus). If the peroneal tendons are overloaded, usually … Symptoms | Exercises for existing peroneal tendon inflammation
Tapes When therapists or doctors speak of “taping”, they mean the application of self-adhesive, elastic adhesive strips (so-called kinesio tapes) to the skin. Their mode of action has not yet been scientifically clarified, but there are numerous positive reports of experience. In the case of peroneal tendon inflammation, taping can help to give the ankle … Tapes | Exercises for existing peroneal tendon inflammation
OP In case of peroneal tendon inflammation, surgery is usually not necessary. However, if the inflammation is caused by a bone protrusion irritating the tendon, surgery may help. The operation would then remove the bone spur and clean the tendon. A further indication for surgery is when the inflammation of the tendon has led to … OP | Exercises for existing peroneal tendon inflammation
“Hammer” From the long seat, press the back of your knee into the pad so that the heel (clenched toes) slightly lifts off the floor. The thigh remains on the floor. The movement comes only from the knee joint not from the hip! If the knee joint does not provide sufficient extension, the exercise can … 2 exercise
“Striking out” In this exercise, adhesives are “rolled out”. To treat the left knee, lie on your left side in lateral position. The right leg is placed on the floor behind the left leg for stabilization. Now the outside of the knee is placed on the roll and “rolled out”. This can be a bit … 4 Exercise
A meniscus lesion is an injury to one or both cartilage discs, which are located inside our knee joint as shock absorbers. In addition to shock absorption, the menisci have the function of adapting the joint surfaces of the thigh and shin to each other in order to enable the best possible sliding function of … Exercises for a meniscus lesion
Summary Meniscus lesion is a common injury in the knee joint and can occur after trauma or after overloading and wear and tear. The lesion leads to inflammation and pain in the joint with loss of function and often a joint effusion. The meniscus lesion can be treated conservatively or surgically arthroscopically.The treatment is followed … Summary | Exercises for a meniscus lesion
“Stretch Hamstring”. Place the affected leg stretched on an elevation. Now try to grasp the tightened tip of the foot by tilting your upper body. Hold the stretch in the back of your thigh (hamstring) for 10 seconds and repeat the exercise after a short break. Continue with the next exercise.
Many women suffer from back pain during their pregnancy; especially in the lumbar spine. One form of this is sciatic pain. This affects almost every second woman during pregnancy. The sciatic nerve is the longest peripheral nerve in the human body and originates between the fourth lumbar and second cruciate vertebrae and runs from the … Exercises for sciatic pain during pregnancy
