The exercises to strengthen the thigh extensor and flexor muscles can also be performed well with existing ones Knee osteoarthritis carry out.
Repetitions: 3-4 series of 10-15 repetitions with 10sec. Holding time, the break between the training series is 1-2 minutes, train every 2nd day
Exercise intensity: approx. 60% of the maximum strength
Subjective review: in repetitions 7-10, the load must be clearly felt, attention should be paid to tremors from fatigue.
Target: Through the systematic training, a Increase in load and stability improvement can be achieved. The resilience of the cartilage can only be increased by increasing the load.
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Cave: With the strength exercises, about half of the individual VAS pain value (visual analog scale, pain measurement between 1 and 10) be tolerated. There should be no pain after the exercise!
Appointment with a knee specialist?
Who am I?
My name is dr. Nicolas Gumpert. I am a specialist in orthopedics and the founder of .
Various television programs and print media report regularly about my work. On HR television you can see me every 6 weeks live on "Hallo Hessen".
But now enough is indicated ;-)
The knee joint is one of the joints with the greatest stress.
Therefore, the treatment of the knee joint (e.g. meniscus tear, cartilage damage, cruciate ligament damage, runner's knee, etc.) requires a lot of experience.
I treat a wide variety of knee diseases in a conservative way.
The aim of any treatment is treatment without surgery.
Which therapy achieves the best results in the long term can only be determined after looking at all of the information (Examination, X-ray, ultrasound, MRI, etc.) be assessed.
You can find me in:
Directly to the online appointment arrangement
Unfortunately, it is currently only possible to make an appointment with private health insurers. I hope for your understanding!
Further information about myself can be found at Dr. Nicolas Gumpert
Strengthening exercises for the hamstring muscles
Starting position
Sitting on a table, a Theraband is looped around the foot of the affected leg and both ends are attached to one point
Exercise execution
the patient pulls the knee joint down into flexion against the resistance of the Theraband
Starting position
Prone position with straight legs on a mat, a weight cuff is on the lower leg of the affected leg directly above the ankle
Exercise execution
the foot is slowly moved towards the buttocks and slowly held back to the starting position
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Important
an auxiliary person pays attention to the axially correct execution
Starting position
Lie on your back, legs are up, arms are next to your body
Exercise execution
the pelvis is raised until the body is in the shoulder stand, both heels are pressed into the mat
Starting position
Lie on your back, legs are up, arms are next to your body
Exercise execution
the pelvis is raised until the body is in the shoulder stand, the heel of the affected leg is pressed into the mat, the sound leg is stretched out at thigh level, while the pelvic bones should remain at the same level
Starting position: Sit on a table with both legs bent, the sound leg hooked under the affected leg
Exercise execution: the affected leg provides holding resistance against the healthy leg in the direction of knee flexion, both legs slowly move in the direction of extension, while the affected leg continuously presses against the healthy leg
Important: Since this exercise trains the flexor muscles of the affected leg in an eccentric manner (decreasing, decelerating muscle strength), the slow, holding execution is important
Correct execution of the exercise comes before increasing the load
