Orthopedics-Online

Exercises for knee school

General information about the knee school and the implementation of the training can be found under: Knee school

Training modalities

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.

Important

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?

I would be happy to advise you!

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:

Lumedis - your orthopedic surgeon
Kaiserstrasse 14
60311 Frankfurt am Main

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

Exercise examples M. Quadriceps closed chain

Exercise 1

Starting position
Stand, step stance, affected leg in front, arms propped up

Exercise execution
the load is placed on the front leg, the leg is bent to 45 ° and then stretched again

exercise 2

Starting position
Stand, step, arms supported, a Theraband is looped around the thigh and attached to the open end

Exercise execution
During the slight squat, the thigh is pressed outwards against the pull of the Theraband

Exercise 3

Starting position
Stand on one leg in active extension (the knee joint is not pushed backwards) on the affected leg

Exercise execution
The other leg is pulled towards the stomach and then stretched backwards, the pelvis should not turn backwards with the backward movement of the leg.

Exercise 4

Starting position
Stand on one leg in active extension

Exercise execution
a Theraband is attached at one end and held at the other end, the upper body turns inwards against the resistance of the Theraband

Exercise 5

Starting position
Stand on both legs, feet parallel

Exercise execution
slight squats up to 45 ° knee flexion

Important
When doing the squat, there must be no "knock knees" or bow-legs, when stretching only up to the "active extension", note the foot position

Exercise 6

Starting position
Stand on one leg on the affected leg

Exercise execution
slight knee flexion up to 45 °

Important
When doing the squat, there must be no "knock knees", when stretching only up to the "active extension", note the foot position

Exercise 7

Starting position
Stand on one leg on the step

Exercise execution
slow downstairs

Important: pay attention to the leg axis

If knee pain occurs when going down the stairs, the VMO should be specifically tensed before the load. A so-called medial collapse often occurs when going down stairs, i.e. the knee joint kinks inward during exercise.

increase
Increasing the load during the exercises can be achieved through the use of medical strength equipment, weights (e.g. dumbbell on the shoulders) by increasing the number of repetitions, through higher stairs.