Nur wenige Dinge sind schlimmer, als akute Knieschmerzen. Man kann nicht mehr richtig laufen und ist dadurch im Alltag stark eingeschränkt. Mache jetzt meine Top 3 Übungen gegen Knieschmerzen mit!
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📂 Studien: Die Grundlagen der gezeigten Übungen (Dehnzeiten und Wirkungsweisen) basieren neben unseren langjährigen Erfahrungen unter anderem auf diesen Studien: ► Self-Management of Arthritis Symptoms by Complementary and Alternative Medicine Movement Therapies ↪ http://doi.org/10.1089/acm.2015.0222 ► Non-local Acute Passive Stretching Effects on Range of Motion in Healthy Adults ↪ https://doi.org/10.1007/s40279-020-01422-5
📲 𝙎𝘾𝙃𝙈𝙀𝙍𝙕𝙁𝙍𝙀𝙄 𝙈𝙄𝙏 𝘿𝙀𝙍 𝙇𝙄𝙀𝘽𝙎𝘾𝙃𝙀𝙍 & 𝘽𝙍𝘼𝘾𝙃𝙏 𝘼𝙋𝙋: Wir unterstützen dich, motiviert und schmerzfrei zu bleiben. Dich erwartet jeden Tag eine neue 7-Minuten-Übungseinheit mit Roland sowie das exklusive Sonntags-Training und Übungen für jeden Schmerzbereich. Jetzt 30 Tage kostenfrei testen ↪ https://lie-br.com/app-yt
↪︎ Roland Liebscher-Bracht und Dr. Petra Bracht haben das Informationsangebot sorgfältig erwogen und geprüft. Nach bestem Wissen und Gewissen stellen sie Ihnen ihre persönlichen Erkenntnisse und Erfahrungen der letzten 30 Jahre zur Verfügung. Dennoch müssen wir Sie auf folgende rechtliche Hinweise aufmerksam machen:
Das Informationsangebot von Liebscher & Bracht dient ausschließlich Ihrer Information und ersetzt in keinem Fall eine persönliche Beratung, Untersuchung oder Diagnose durch einen approbierten Arzt. Die von uns zur Verfügung gestellten Inhalte können und dürfen nicht zur Erstellung eigenständiger Diagnosen verwendet werden.
Die Inhalte dienen ausschließlich der Hilfe zur Selbsthilfe bei Wohlbefindlichkeitsstörungen. Eine Behandlung von Krankheiten im medizinischen Sinne findet nicht statt.
Bewegungseinschränkungen und Schmerzen können auf verschiedenen Ursachen beruhen, die sich nicht aus der Ferne beurteilen oder behandeln lassen. Daher können wir dazu auch keine Heilversprechen oder Erfolgszusagen machen.
Knee pain is the worst thing that can happen to you, because you can no longer run well.
The older people get, the more restrictive it is, because getting older and just sitting
or sitting a lot more than running is not possible at all.
And with that, knee pain can be relatively easy with my three top exercises and can be
controlled with a good chance that you can even feel the effect directly.
We do the first exercise in the stomach position.
Please lie down on your stomach and then try how far you can get with your foot.
I can grab.
It may be good that you can't grab, because you just can't bend your knee any further.
Now you do the following.
You turn a little bit to the side and now suddenly you can bend it better.
Now you can grab your foot and then you will be straight again.
And then you pull your foot so far towards the buttocks until you notice it clearly in the front thigh.
And it is important that you stay on the floor with the bar and do not keep this hip bend,
this bend in the hip.
Because there is a muscle that we only have properly in the stretch when we lie down very, very firmly
with the bar.
And that's why it's so important.
And now you just keep pulling towards the buttocks.
Increase the stretch.
Of course, you need a little bit of shoulder freedom to be able to grab well.
That's why it's also a shoulder exercise that is built in at the same time.
And then start and hold your foot while you try to stretch your leg.
Try to stretch.
That means you tense against it, but you hold it tight, so nothing moves.
Then you let go, don't tense against it anymore, and you see your foot further towards the buttocks.
And you do that again.
Why do we do the counter-stretch?
So that your muscles get used to it better, to be longer and more flexible,
to function better, to get strength in these angles.
Super, super valuable things for your everyday walking.
Let go again and pull a little further again.
If it hurts in your knee, just pull it so far that it's still bearable.
But that's not a counter-indication if it hurts.
You can only hurt it so that it's still bearable, so that you can breathe relaxed.
And let go, and then you slowly go out again.
Of course, I'm doing these three top exercises against pain in my right knee right now.
If you have problems with your left knee, of course, do it on the other side.
That was exercise one.
Exercise two.
You sit down, and now it's about the back leg.
That means this whole line.
First, please pull your foot as far as possible to the knee, your forefoot, your toes.
They want to kiss the knee here, you could say.
Pull back nicely.
You put the other leg on and pull yourself forward on the other leg, while you actively pull your foot back.
And you breathe in deeply, breathe out deeply, and go further and further into the stretch.
And if you notice that you need the leg a little further forward, then you just stretch it a little bit and grab it again and keep pulling yourself forward.
Also try to stay relatively straight in the back, so that the whole stretch goes to the back leg.
Because the back leg has to be flexible.
The muscles back there, the fascia back there.
Breathe in nicely, you breathe in and out, and then you do a little more.
By the way, the first exercise is an alternative exercise.
Click here if you want to do it.
It has the same effect, but it works differently.
Maybe you'll do better with it.
And we go further forward.
And now please do the following.
You let your foot pull back towards your knee, but you press with your heel on the ground as if you wanted to bend your knee.
Which of course is not possible, because the heel is up.
Let go again, go further forward.
And again, you press down, let go, go further forward.
You press down, let go, go further forward.
Breathe in nicely.
It may pull quietly in the kneecap, but it has to be well tolerable.
Breathe in nicely, go a little further in.
You notice how it gives up.
And always as it gives up, you can go a little further into the stretch, although the intensity is not too high.
Because it must not be torture.
It's okay to torture a little, but it must not be such a torture.
Because then the exercises would not be fun.
These exercises should be fun, otherwise you don't do them.
Or you.
Always further.
And then you go out again slowly.
Feel into your knee.
If you did the exercise, I would be happy about a thumbs up.
Please like once.
And now let's go to the wall for a moment.
I'll stand up and take you with me.
Please look for a wall.
Go against it with your hands.
This is a relatively well-known exercise.
But it is important, because it is often done wrong.
Look, that would be wrong.
Now the foot is outwards.
You have to make sure that the foot stands so that it points straight to the wall.
That means a 90-degree angle between the middle line of the foot and the wall.
Then you stretch your knee completely and go more and more into the stretch.
And then you notice that it pulls just below the kneecap in the upper calf.
Stretch the knee nicely.
Do not lift the heel.
And keep going forward.
Always a little further.
The most common mistake is that the knee is no longer completely stretched.
Then you have to be careful.
Try again and again.
Is it still stretched?
Then give it a little stretch tension.
If you can't feel it, which is sometimes the case, then go out a bit.
Stretch it again, go back in.
Then you notice, oh yes, it was not quite stretched.
And now we also do a little strength training here.
Go, press with the forefoot, with the toes, as firmly as possible against the ground,
while the knee remains stretched.
Press really hard against it.
Relax again.
Stretch the knee and go a little further in.
If necessary, put your left foot a little further forward.
And again, you press with your toes, with your feet, with your toes against the ground,
really tight, as if you wanted to push the wall away.
Push the wall away, tighten yourself properly.
The more you press, the better the effect is.
Then you take the strength out again and go a little further in.
Breathe in and out twice, three times deeply.
And come out again.
Now feel in your knee, whether it's right or left.
Feel in.
And it may be good that you already feel better.
And then be so nice and comment on it.
Write in what you have experienced, how long you have had knee pain.
Let us know that I can understand that well.
Yes, and now we're going to do reinforcements.
We do reinforcements.
Watch out.
Now let's take a knee rescue.
I'll show you what you can do to make this exercise even more efficient.
You do practically the same as before.
But since many people have a problem with grabbing their foot with a straight hip,
then we have to have done the hip bends.
The disadvantage is that it is sometimes quite difficult to get out of the bend afterwards.
It's much easier.
You take the loop so that you have longer arms.
That's why we developed the loop.
And then you go on it.
So.
And now you notice a much stronger pull.
Why?
What have we done now?
Now we have a muscle of the quadriceps, which goes over the hip,
brought even more in advance.
Now this exercise becomes much more efficient.
And you will notice a much greater tendency to release, if you do it that way.
And then you go closer again and again, tense in between, let go again,
go on in the stretch and always stay with the bar on the floor.
Yes.
Number one reinforcer.
Number two reinforcer.
Now we take the smaller wedge.
And we go back to the exercise where we practically pull the foot backwards.
But with the loop we have the advantage that we can now pull really hard backwards,
can stretch really well.
The kneecap is on the floor.
The reason why I put the wedge under it is that the heel is fixed and the kneecap
is fixed.
And that can be adjusted steplessly, depending on the degree of overstretching that you have
when the knee is fully stretched.
And when we tense, we can not only tense the heel to the floor, we can also tense
with the forefoot forward, because we are now coming to our foot via the loop.
And then the exercise becomes even more efficient.
The foot wants to go forward, the heel wants to go against the ground, the torso wants to go back.
And now you have a real tension in there.
Let go and keep working your way in.
And last but not least, let's go to the wall again, as before, but with the difference
that we now stretch our foot forward, because we are standing at an angle.
Now we go further and further towards the wall, notice a much stronger stretch,
and can now, in a much stronger stretch, while the gravity still acts vertically
over the foot and the foot is not so far behind, tense much more,
hold the whole thing against the wall.
And if you do that, you can also put a book under your forefoot instead of a knee rescue,
and instead of the loop you can also pull back with your hand through your foot,
if you don't have the things yet.
And then you press really hard against the ground with your forefoot, let go again,
go further in, and again, you press against it, let go, go further in, and you notice
a much stronger stretch.
That was the hint in its own right.
These aids have been developed by me so that you can do the exercise better,
can do it more efficiently, and save time.
If you want to have another knee routine, I'll go over here, then please click here.
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Ciao, see you next video, thank you for being there.
