Knee school to strengthen the muscles
Stretching exercises for the hip, thigh and calf muscles
Muscular shortenings can also cause a muscular imbalance and as a result one changed knee joint function be. These shortenings occur in the hip flexor and flexor muscles, the thigh extensors, and in the calf muscles.
Training modalities
Exercise modality: Holding time of the stretching exercises: 20-30sec., 3 repetitions per muscle group every 2-3 days
Important
Exercise caution when doing the stretching exercises. If the execution is jerky, there is a risk of muscle fiber injury!
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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.
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Directly to the online appointment arrangement
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Further information about myself can be found at Dr. Nicolas Gumpert
Muscle shortening thigh extensors and hip flexors
Examination: The hip flexors are tested for length with Thomas' handle. The patient lies on the edge of the treatment bench with the outer leg (to be tested) over the edge of the bench. The other leg is flexed to the maximum in the hip joint to compensate for the "hollow back".
The test is positive if the leg to be tested lifts off the bench, there is a shortening of the hip flexor muscles.
Therapeutic technique: muscle stretching
Exercise example stretching hip flexor and thigh extensor:
Starting position: Lying on the side, the affected leg is on top and is extended in the hip and bent in the knee joint, the lower leg is bent in the hip and knee joint, the upper hand grasps the ankle
Exercise execution: Pull with your hand on the ankle to increase hip extension and knee flexion until a pulling occurs in the groin and thigh
Examination of the shortening of the hip spreading muscles
The affected leg must be able to be spread apart at least 45 ° in the supine position with the knee extended, without moving the pelvis.
Exercise 1
Stretching the hip muscles
Starting position:
Sit on the mat with your legs bent and your feet touching
Exercise execution:
The elbows help the legs spread outward until there is a pull on the inside of the thighs
exercise 2
Starting position:
Stand with legs apart
Exercise execution:
Slowly shift your weight into the side lunge, and the upper body can also be tilted towards the extended leg
Exercise 3
Starting position:
Lie on your back, buttocks against the wall, legs straight up
Exercise execution:
the hands under the thighs support the careful opening of the legs
Examination of shortening calf muscles
The foot of the affected leg must be able to be pulled up in the supine position with the knee extended at least 20 ° beyond the zero position towards the hip.
Exercise 1
Stretching the calf muscles
Starting position:
Step against the wall with the affected leg at the back
Exercise execution:
The heel is pressed into the ground, the upper body and the pelvis move forward until just before the rear heel is lifted, with pulling in the calf
exercise 2
Starting position:
Stand on a step, the affected leg with the heel hanging down, the healthy leg 2-3 steps higher
Exercise execution:
Gently stretch the heel of the affected leg down until there is a pull in the calf
Notice
Be careful with the stretching exercises!
Always stretch slowly and observe the pain threshold!
There should be a pulling in the muscles, but no severe pain!
