Luxation of the knee cap – Step 3

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 with increasing speed and gentle changes of direction

Stretching

10 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 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 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.

Stretching

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 a ball or stick under both feet. Roll the ball back and forth at a steady pace while lifting your hips.

Strength

45 minutes of each training session

Secure an exercise band at hip height in front of you. Sit on a chair facing the exercise band. Loop the exercise band around your ankle. Lift and extend your leg. Then slowly bend your knee so that the exercise band tightens. Hold the tension for a few seconds and slowly straighten your knee again.

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.

Lie on your side. Bend your lower leg and straighten your upper leg. Fully extend your hip. Lift your upper leg toward the ceiling, with your heel pointing upward. You can increase the resistance by placing a sandbag or similar object around your ankle.

Lie on your side. Extend your lower leg. Keep your upper leg slightly bent, with your foot in front of your lower leg. Lift your lower leg straight up toward the ceiling. You can increase the resistance by placing a sandbag or similar weight around your ankle.

Secure the elastic band at hip height. Stand facing the elastic band in front of a stool or a step. Bring the elastic band around your back. Walk backwards up and down the stool so that the elastic band tightens. Alternate between starting with your right and left leg.

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.

‘Sideboard’. Lie on your side, supporting yourself on your forearm and foot, with your legs stretched out and the leg you are exercising at the top. Lift your hips so that your body is straight. Hold the position for as long as possible, then lower your hips back to the starting position.

Sit on a chair. Keep your working leg slightly in front of the other. Stand up, gradually shifting your weight onto your working leg

“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

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