Exercises to stabilize the knee

If the knee lacks the necessary support, exercises can help to stabilize the joint. Special training will strengthen your muscles and help you feel more secure when walking.

Knee stabilization: exercises for more support in the knee

If structures such as the capsular ligament apparatus of the knee are damaged, it can hurt or even buckle. Instability of the knee is often caused by wear and tear or injuries to the ligaments, menisci or joint capsule. Targeted stabilizing exercises strengthen the muscles and can be an effective therapy accompaniment.

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

Quickly find the right exercises:

Warm-up

Strengthening

Stretching

Warm-up exercise

Cycling with one leg

Aim: warm up

Starting position: Lie on your back with your legs stretched out and support yourself on your forearms.

Exercise:

Lift one leg off the floor and bend it. Press the lower back.
Make circular movements with the leg by bending and straightening it in a line (cycling in the air).
Perform the exercise with the other leg.

3 sets x 20 seconds each; 60 seconds rest

Strengthening exercises

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

Aim: coordination and strengthening of the thigh muscles

Starting position: Place the two mediblox next to each other on the floor. Stand with one leg on the two mediblox with the knee slightly bent.

Exercise:

Next to the body: Lift the other leg straight off the floor and draw the number 8 in the air to the side of your body with your swing leg.
In front of the body: Lift the other leg straight off the floor and draw the number 8 in the air in front of the body with the swing leg.

5 to 10 reps per leg

Variation: Easier: Stand on a firm surface for the exercise.

Lunge

Aim: Strengthening the front thigh muscles

Starting position: Place the two mediblox next to each other on the floor. Stand with one foot on the mediblox and take a long lunge backwards with the other foot so that the heel of the back leg is off the floor.

Exercise:

Lower your back knee towards the floor and bend your front leg. The front knee remains vertically above the foot and the tips of your toes are always visible.
Use both legs to push yourself back up to a standing position.

3 sets x 10 repeats each leg; 60 seconds rest

Note: Stay upright and keep your back straight.

Bridging

Aim: Strengthening the hamstring muscles (Ischios)

Starting position: Place the two mediblox hip-width apart on a flat surface. Lie on your back on the floor, bend your legs and place your heels on the mediblox. Place both arms next to your body and tense your abdominal and back muscles.

Exercise:

Slowly lift your hips off the floor so that the knee angle is approx. 90°.
Hold this position briefly and lower your hips again.

3 sets x 10 reps; 60 seconds rest

Variation: Easier: Perform the exercise on a firm surface.

Stretching exercises

Stretching the quadriceps

Aim: stretching the anterior thigh muscles

Starting position: Stand with your feet hip-width apart and shift your weight onto one leg.

Exercise:

Bend the other leg, grasp it at the ankle and pull it towards your buttocks with your heel.
The thighs are parallel to each other during the exercise.

2 sets x 45 seconds per leg; 60 second rest

Note: Hold on to a wall if necessary.

Ischial muscle stretching

Aim: stretching the hamstring muscles

Starting position: Stand with your feet hip-width apart. Bend one leg slightly, stretch the other leg forward and place your heel on the floor.

Exercise: Tilt your upper body forwards with a straight back over the stretched leg until you can feel the stretch in your back thigh. You can rest your hands lightly on the front leg.

2 sets x 45 seconds; 60 seconds rest

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In case of discomfort: Stabilize your knee with a brace or orthosis

Do you jog regularly, enjoy cycling and want more stability in your knee? Then talk to your doctor about a knee support or orthosis: Knee supports from medi provide support for various knee complaints in sport and everyday life, while knee orthoses promote the physiological guidance of the joint and protect against unhealthy movements. Experience the feeling of stability with pleasant wearing comfort, for example with the Genumedi pro.