Knee pain: Exercises for instabilities of the knee

Knee instabilities are among the common joint complaints: If the knee lacks the necessary support, it can give way and hurt. Therapy-supporting exercises strengthen the muscles and can contribute a great deal towards feeling secure when walking. 

Exercises for knee instabilities

Therapy-supporting gymnastics and exercises for knee pain and instabilities

If structures such as the capsular ligament system of the knee are damaged, the knee loses stability and feels unstable for the person concerned. This is often due to signs of wear in the joint or injuries to the ligaments, meniscus or the articular capsule. The knee hurts and can even twist. Well-trained muscles stabilise the leg axis. The strengthening of selected muscle groups with targeted exercises is thus an efficient accompaniment to therapy.

Also note the suggested exercises for specific knee pain, such as

Cycling with one leg

Aim: Warm-up

Starting position

  • Lying with your lower back on the floor, propped up on your forearms

Exercise

  • Bend the right leg and bring it upwards
  • Circular movements with the right leg (pedalling in the air)
  • Repeat the exercise with the left leg

Note: Keep the lower back on the floor.

Dosage

  • 3 sets, 20 seconds each
  • 60 seconds rest

Trace a figure 8 – beside / in front of your body

Aim: Stability / coordination

Starting position

  • Place the two mediblox next to each other as a support
  • Stand upright on one leg
  • Slightly bend the knee of your standing leg for a secure and stable starting position

Exercise

Beside your body

  • Trace a figure of 8 shape to the side of your body with your free leg 

In front of your body

  • Trace a figure of 8 shape in front of your body with your free leg

Note: Perform the exercise with one leg, then the other.

Variation

  • Easier: stand on a stable surface throughout the exercise

Dosage

  • 5-10 reps

Lunge

Aim: Strengthening the anterior thigh muscles (quadriceps)

Starting position

  • Stand with one foot on the mediblox
  • Perform a wide backwards lunge with the other foot so that the heel of the rear leg is not touching the floor

Note: Stay upright and keep your back straight.

Exercise

  • Now slowly lower your rear knee towards the floor
  • Then slowly raise your body

Note: Perform the exercise in a slow and controlled manner. Perform the exercise with one leg, then the other. Your knee remains directly over your front foot; do not push your knee forward beyond the tips of your toes.

Variation

  • Easier: perform the exercise on a flat, stable surface, without mediblox

Dosage

  • 3 sets, 10 reps each

Bridging

Aim: Strengthening the posterior thigh muscles (ischial muscle)

Starting position

  • Lying on your back
  • Position both of your heels on the mediblox

Exercise

  • Tense your buttocks and pull your abdomen towards your spine
  • Now raise your pelvis upwards towards the ceiling
  • Now slowly bring your pelvis back down
  • Then slowly raise your pelvis again

Note: Ensure you maintain the right distance between your heels and your buttocks. When your pelvis is raised, the angle of your knee should be about 90°.

Variation

  • Easier: perform the exercise on a flat, stable surface, without mediblox

Dosage

  • 3 sets, 10 reps each

Stretching the quadriceps

Aim: Stretching the anterior thigh muscles (quadriceps)

Starting position

  • Stand with legs hip-width apart

Exercise

  • Grasp the ankle of one leg and pull it towards your buttocks
  • Throughout the exercise the thighs are parallel to one another

Note: Perform the exercise with one leg, then the other. If necessary, use a wall for support.

Dosage

  • 2 sets, 45 seconds each
  • 60 seconds rest

Ischial muscle stretching

Aim: Stretching the posterior thigh muscles (ischial muscle)

Starting position

  • Stand upright
  • Bend one knee slightly, stretching the other leg while planting your heel on the floor

Exercise

  • Keeping your back straight, bend forwards until you feel a stretch along the back of your thigh muscles

Dosage

  • 2 sets, 45 seconds each
  • 60 seconds rest

Information material for download:

Genumedi pro* orthosis: Knee stability in sport and everyday life

Do you jog regularly, enjoy riding a bike and would like more stability in the knee? Then speak to your doctor about the Genumedi pro: The orthosis is used to support the physiological guidance of the knee joint. The lateral stabilisation supports offer extra stability. Experience the feeling of stability with pleasant user comfort. Even after previous knee injuries, the Genumedi pro* can be a helpful companion in sport and everyday life.

Click here for more information about the Genumedi pro knee orthosis.

 

Show remarks:

* Intended purpose:

Genumedi® pro is a knee support brace without limitation of extension / flexion.

Health personnel will make the diagnosis and can prescribe medical aids, e.g. from medi if necessary.

Your medical retailer will fit them individually for you.