Anterior knee pain – Step 2

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 with the pedal under the arch or heel of the foot, swimming and running in deep water.

Stretching

5 minutes of each training session

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

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 up straight with your hands on your hips. Gently arch your back and press down slightly with your hands to deepen the arch, so that you feel a gradual stretch in your abdominal muscles. Hold the position for 20 seconds. Relax for 20 seconds.

Stand with your legs apart. Keep one leg straight and the other slightly bent. Shift your weight to the side onto the 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.

Stand on your good leg with the resistance band wrapped around the outside of your working leg. Move your working leg from side to side in a slow, controlled motion. You can increase the resistance by moving the band further down your leg.

Stå foran en væg med træningsbenet strakt med hælen i gulvet og med fodleddet bøjet, så forfoden støtter på væggen. Pres bækkenet mod væggen, så der kommer tiltagende udspænding af lægmusklen. Hold udspændingen i 20 sekunder. Gentag øvelsen på modsatte ben.

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.

Stand on one leg. Bounce the ball off the wall.

Strength

50 minutes of each training session

Attach an exercise band at ankle height behind you. Sit on a chair with your back against the resistance band. Wrap the resistance band around your shin just above the ankle. Slowly stretch your knee to tighten the elastic band. Hold the tension for a few seconds and slowly bend the knee again

Attach an exercise band 10 cm above floor level. Stand facing the exercise band. Place the resistance band around your training leg between the knee and the ankle (the lower you place it, the greater the resistance). Slowly bring your leg back so that the band tightens. Hold the tension for a few seconds, then slowly bring your leg forward to the starting position.

Attach an exercise band 10 cm above floor level. Stand with your side facing the exercise band, with the working leg closest to the band. Place the band around the working leg. Position the band between the knee and the ankle (the lower the position, the greater the resistance). Slowly move the leg to the side (in front of the supporting leg) so that the band tightens. Hold the tension for a few seconds and slowly return the leg to the starting position.

“Pelvic lift on one leg”. Lie on your back with the working leg bent. Lift the healthy leg. Then lift your hips off the floor, keeping your weight on the working leg. Your back and thighs should be in a straight line. Your knee should remain bent. Hold the position for a few seconds and lower your bottom again. The intensity is increased by extending the working leg further, so that the foot moves further away from the body.

Sit on the floor with your knees slightly bent. Place an exercise band under your foot and hold the ends of the band with your hands. Straighten your knee so that the band tightens and your foot bends backwards. Slowly bend your knee again.

“Lunges”. Stand upright with your feet together. Step forward onto your working leg, bending the knee to a maximum of 90 degrees. Keep your front knee behind your toes. Keep your front foot flat on the floor. Bend your back leg and rise up onto the toes of your back leg. Push yourself back up onto the same leg and return to the starting position

‘Squat. Stand up straight. Keep your hands together. Slowly bend your knees and hips (max until the ball is at table level). Your knees should point straight ahead over your toes. Hold the position for 5 seconds and slowly stand up to the starting position.

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