Mobilization in a closed chain: Stand on one leg on a firm or unstable surface. From this position you may perform all possible movements. For example, do small knee bends, use a standing scale, write your name in the air with the other foot, stand on your forefoot. This should create a slight instability, which … Torn Ligaments – Exercise 1
Mobilization in the open chain: Sit on a chair and place the affected leg on a rolling object (Pezzi ball, bottle, bucket). Pull your heel towards your buttocks and then stretch the knee joint completely again. Repeat this movement 20 times with 3 passes. Continue with the next exercise.
“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.
Squat. From a hip-wide stance, bend your knees while your upper body leans straight forward and pushes your buttocks backwards. The weight is not on the forefoot but mostly on the heel. Bend your knees max. to 90° and then come back to the extension. The bending should be slower than the stretching. Do 3 … Torn Ligaments in the Knee – Exercise 4
Lunge: From a standing position, perform a long lunge forward with the affected leg. The knee should not project beyond the tips of the feet. At the same time, the back knee lowers to the ground. In the low position you can either perform small pulsating movements or push yourself back into a standing position. … Torn Ligaments – Exercise 5
In ligament injuries, mobility in the knee joint is initially restricted by reflex muscle tension, but later on, instability in the knee joint can occur, particularly in the case of torn ligaments. Untreated torn ligaments increase the risk of subsequent knee joint wear and tear – arthrosis in the knee joint. Once the injury has … Exercises for an injury to the inner and outer ligaments
Tapes – Bandages Tape algae and bandages are often used for ligament injuries and instabilities in the knee joint. A distinction is made between stabilizing classic tape and kinesiotape, which hardly restricts the mobility of the taped joint. Classical tape can immobilize the joint and serve as a splint. Kinesiotape can have different functions. There … Tapes – Bandages | Exercises for an injury to the inner and outer ligaments
Summary Inner and outer ligament injuries to the knee are very common. There is pain on the affected side of the knee, swelling, reddening and warming as well as painful restriction of movement. Later on, instability in the knee joint can occur, especially in the case of torn ligaments, because the proprioception as well as … Summary | Exercises for an injury to the inner and outer ligaments
Synonyms Ligamentum collaterale mediale, Ligamentum collaterale tibiale, Internal collateral ligament, Internal knee ligament, medial collateral ligament (MCL) General information The inner ligament of the knee is also called the medial collateral ligament. It connects the thigh bone (“femur”) with the shin bone (“tibia”). It is the central counterpart to the outer collateral ligament, which connects … Inner Band Knee
Function of the inner strap at the knee The inner band of the knee has the same function towards the middle of the body as the outer band towards the outside. When the leg is stretched, both collateral ligaments are tensed and prevent or reduce rotation in the knee joint. Increasing flexion in the knee … Function of the inner strap at the knee | Inner Band Knee
Overstretching of the inner band Overstretching the inner ligament of the knee is equivalent to a strain.Overstretching of both the inner and outer ligaments is increasingly common in sports medicine, especially among skiers and footballers, but also among other athletes. A buckling or dislocation of the knee can be the cause, but above all a … Overstretching of the inner band | Inner Band Knee
Therapy Immediately after the injury to the knee, the procedure according to the so-called “RICE protocol” should be followed. RICE stands for the English words for protection, cooling, compression and elevation. If there is a strain or a non-serious case of an inner ligament rupture, conservative therapy usually helps. The focus here is on protecting … Therapy | Inner Band Knee
