Jumpers’s knee – Step 4

Rehabilitation starts with the exercises in Step 1. When the exercises can be performed without pain, rehabilitation starts on the next step.

How often and for how long should I train? Training frequency and duration are individual. Start with about 3 repetitions per workout. exercise and at least 3 times a week. Slowly increase the number of repetitions and load without exceeding the pain threshold

Do I have to do the whole program every time? No, you can divide the exercises into different days. The most important thing is to exercise regularly and gradually increase the intensity

Read about the injury

Instruction

Read the full instruction for rehabilitation here

The time in minutes indicates the time distribution between stretching, balance and strength if you train for one hour.
Whether you train for one hour or 10 minutes, for example, is adapted to your starting point – and can be increased over time.

Condition

Unlimited: Cycling. Swimming Running on soft ground

Stretching

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Stand with your training leg straight on a step/stool while bending your front body slightly forwards. Hold the stretch for 20 seconds.

Stand on one leg. Support yourself with one hand against a wall or chair. Bend the opposite knee and grasp your foot with the hand on the same side. Pull your foot upwards and your knee slightly backwards, so that you feel a gradual stretch in your thigh. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.

Stand with one foot on a chair and the other leg stretched out behind you. Shift your weight forwards so that you feel a gradual stretch at the front of your hip. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Stand by crossing the training leg straight behind the support leg while bending out to the side over the training leg so that there is an increasing stretching of the outer thigh. Hold stretching for 20 seconds. Repeat exercise alternately on right and left leg

Stand with your legs apart. Keep one leg straight and the other slightly bent. Shift your weight to the side onto your bent leg, so that you feel a gradual stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Coordination

5 minutes of each training session

Balance on two feet on the balance board. To begin with, use your hand to support yourself against the wall. Later, balance on one foot without support. Try holding it later balance with your eyes closed.

Lie on your back with the ball under the training leg. Lift your hip off the floor and stretch your healthy leg. Hold the position for 10 seconds. Repeat the exercise alternately with the right and left leg.

“The Runner”. Stand on your training leg with your knee straight. Bend your body forwards at a 90-degree angle and lift your healthy leg straight out behind you and the opposite arm straight out in front of you. Keep your balance on your supporting leg for as long as possible. If necessary, use one hand to support yourself against the wall at the start. Once you feel confident, you can make the exercise more challenging by closing your eyes.

Strength

45 minutes of each training session

Attach an exercise band at ankle height behind you. Sit on a chair with your back against the exercise band. Loop the exercise band around your shin, just above the ankle joint. Slowly straighten your knee so that the exercise band tightens. Hold the tension for a few seconds, then slowly bend your knee again.

Stand with your back against the wall, with your weight evenly distributed on both legs. Slowly bend your knees to a 90-degree angle, then stand up slowly.

Secure the resistance band at hip level. Stand facing the band in front of a stool or stair step. Bring the band around your back. Step backward with your healthy leg first and slowly step down (for at least 3 seconds), also with your healthy leg first, so that your weight is on the leg you’re exercising.

Stand on a training leg on an incline wedge that is angled at about 25 degrees. Slowly bend the knee of the supporting leg to about 60 degrees. Then extend the knee (possibly with the help of the other leg).

The load can be increased by putting a rucksack on your back and filling it with increasing load.

Stand on the bottom step with your right side facing the steps. Shift your weight onto your right leg. Push off with your right leg and jump down to the floor, landing on your left leg. Then push off with your left leg and jump back up onto the step, landing on your right leg.

The exercise can be repeated on the opposite side by turning 180 degrees so that your left leg is facing the steps.

Stand upright with your legs straight and hip-width apart. Bend both knees and jump up as high as you can while swinging your arms towards the ceiling and back down. Land on both legs.

The exercise can be made more difficult by launching on one leg and increasing the jump height.

‘Split squat. Stand upright with your legs straight and hip-width apart and jump up as high as you can while bringing one leg forwards and swinging your arms towards the ceiling and back down. Land on both legs, bending the front leg about 90 degrees and bringing the back knee close to the floor.

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