Which exercises are best suited for a twisted knee? | Knee twisted – What helps?

Which exercises are best suited for a twisted knee?

After a knee injury, the right exercises are essential to restore stability, strength and mobility. Many of the exercises can be done at home in a short time by yourself. Some of these exercises are listed below: It is important that you do not overdo yourself when doing all the exercises.

Listen to your body. If the execution of an exercise causes pain, stop in time. All exercises can be easily integrated into everyday life and are a useful addition to the training program even for people without knee problems.

You can find more stretching exercises for this purpose under: Stretching Exercises

  1. Strengthening the muscles: Sit upright on a chair for the exercise. Now clamp a book as thick as possible between your feet. Now lift the book by lifting and stretching your legs.

    Hold the extension for 5 seconds, then slowly lower it again. 15 repetitions should be performed.

  2. Calf and shin muscles: Sit straight on a chair for the exercise. Your feet should be about shoulder width on the floor.

    Now press your heels into the floor and simultaneously pull your toes up. Hold for 2 seconds, then, still sitting, stand on your toes and hold for 2 seconds. Repeat 20 times in total.

  3. Squats: Stand upright on a straight surface.

    The legs are shoulder width apart. Now bend your legs so that your lower leg and thigh form an angle of almost 90°. It is important that your back remains straight and that your knees do not go beyond the tips of your feet.

    The easiest way to do this is to try to push your buttocks backwards. The exercise should be repeated 15 times. A somewhat advanced method is the one-legged knee bends.

    The principle of execution is the same, but on one leg. Of these 8 repetitions.

  4. Stretching of the hamstrings: Sit on the floor with your legs stretched forward. Then bend your right leg so that your right foot is next to your left knee.

    Bend forward in a hollow back and grasp your left lower leg with both hands. You should feel a stretch on the underside of your leg in the hollow of the knee. Hold the stretch for 10 seconds, then change sides.

    Repeat 3 times on each side.

  5. Lunge to strengthen the muscles and stretch the calf muscles: Stand upright on a flat surface. Now take a lunge forward. The back foot remains completely on the ground, the leg as far as possible stretched.

    The front foot only touches down with the ball of your foot, the knee is bent at a 90° angle. Make sure that the front knee does not project beyond the tip of the foot. From this starting position, approach the back leg to the floor.

    It may be bent slightly. Touch the floor slightly with your knee and return to the starting position. 6 repetitions per side.

  6. Stretching of the rear thigh and shin muscles: Lie on a straight surface on your back.

    Bend the left leg slightly so that the left foot is loosely positioned next to the right lower leg. Then pull the toes of the right foot tight and at the same time press the back of your knee into the ground. Hold the stretch for 10 seconds. Then change sides. 3 Repeat for each side.