Luxation of the knee cap – Step 1

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.

Non-contact sports (e.g. volleyball, badminton, tennis) can often be resumed after 3–4 months, and contact sports (basketball, handball, football) after 6–8 months. This is often treated with a pressure bandage, which is usually removed after two weeks

Condition

Waiting for the bandage to be removed

Stretching

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

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.

Cross your straight training leg behind your support leg while bending your body out to the side over your training leg to increase the stretch on the outside of your thigh. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.

The exercise can also be done while lying on your side on a table or bed. Bend your lower leg up towards you and let your upper leg hang over the edge of the table to increase the stretch on the inside of your thigh. Hold the stretch for 20 seconds. Turn round and do the same 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.

Strength

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

Fastgør en træningselastik 10 cm over gulvhøjde. Stå med ansigtet mod træningselastikken. Før elastikken om træningsbenet mellem knæ og ankel (jo længere nede jo kraftigere er belastningen). Før langsomt benet tilbage, så elastikken strammes. Hold spændingen i få sekunder og før langsomt benet frem til udgangspositionen.

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.

Lie on the floor with your arms above your head and legs straight. Lift your right arm and left leg simultaneously. Then lift the opposite arm and leg.

“Pelvic lift with knee extension”. Lie on your back with your knees bent. Lift one leg straight up and, at the same time, lift your hips off the floor. Your back, thighs and lower legs should be in a straight line. Hold the position for a few seconds and slowly lower your hips back to the floor. Repeat the exercise, alternating between the right and left legs.

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