Mobilization: Put yourself in a supine position. Tighten your toes and knees and stretch it out again. The other leg can work either parallel or in the opposite direction. The heel remains constantly fixed on the floor. To increase mobility, the leg is lifted off and alternately angled and stretched out from the supine position … Patellar Tip Syndrome – Exercise 1
Stretching exercise: For stretching from the front thigh, stand on one leg and grasp the free foot at the ankle joint. Pull it towards your buttocks, keep your upper body upright and push the hip forward. Hold the stretch for 10 seconds and then repeat on each side. Continue to next exercise.
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 … Patellar Tip Syndrome – Exercise 3
Coordination. Stand with the leg you want to train on an unstable surface. The other leg is held in the air at an angle. At first you try to find your balance with your hands. Starting from this position, various exercises can be performed: Slowly get down on your knees and straighten up again without … Patellar Typ Syndrome – Exercise 4
A patella dislocation is the dislocation of the kneecap from its slide bearing. The patella has a triangular shape and therefore fits exactly into the condyles of the thigh. This joint is called femoropatellar joint. The kneecap is a sesamoid bone, i.e. it is a bone that is built into a tendon and serves as … Exercises against a patella luxation
Summary Since patella dislocation is often influenced by anatomical factors, it is first necessary to make a detailed status report in order to correct possible risk factors such as muscular imbalances or leg axis malpositions through targeted training. The knee joint should maintain or regain its full mobility, which can be achieved by means of … Summary | Exercises against a patella luxation
In summer, many people use bicycles as a practical and environmentally friendly means of transport: for shopping, for the ride to work or for the weekend outing. But with the first frost, the bike is put away for the winter. There is another way! Use the positive and health-promoting characteristics of the bicycle driving also … Cycling in Winter? of Course!
Outdoor sports in winter – why not? At first, the external cold causes shivering, but soon the blood vessels of the skin and muscles open and the body is flooded with a pleasant warm feeling. However, there are some points to consider when exercising in the cold. Running in winter: Beware of slippery floors and … Walking, Jogging, Cycling in Winter
“Lumbar spine strengthening – starting position” Lie down in a sufen position in front of a wall and place both feet parallel. In the starting position, point your chest upwards, tilt the pelvis forward and enter a bridge (hollow back). The only contact with the floor is now via the shoulder blades and buttocks. “Lumbar … Exercises from physiotherapy for a hip TEP exercise 5
“In supine position, press your lower back firmly into the ground and guide your leg, slightly raised from the ground, stretched outwards. The movement must not be transferred to the torso. 15 Whl. a 2 sets “Abductors standing” When standing, the torso is tensed so that it does not move with the leg outwards during … Exercises from physiotherapy for a hip TEP exercise 6
“Wall seat” Lean against a stable wall with knees bent at approx. 100°. The feet point slightly outwards and the leg axis is straight. Hold this position for about 15-20 seconds and repeat this exercise after a short break. Continue with the next exercise
“Stretch hip flexor” In supine position, let the affected leg hang down on a raised surface. Take care not to get into the hollow back. Slight pendulum movements are possible. After 15 seconds take a short break and repeat the exercise 2 more times. “The hanging leg remains in its position while the previous stretched … Exercises from physiotherapy for a hip TEP exercise 9Picture 1
