interesting, Rostislav Znamensky, sports massage therapist and physical therapist, athletics articles, articles ski race
The program of development, strengthening and stretching the muscles, ligaments and tendons of the knee joint in cases of mild pain.
Exercise to strengthen the quadriceps at the video №1.
When I see how, the majority of those who come to the simulator do the exercise shown in video 1, my heart bleeds (sorry for sentimentality, but I could not find other words). Many people earn injuries to their knees by improperly performing exercises aimed precisely at strengthening the knee muscles, ligaments and tendons.
The main mistake of the students is to perform this exercise using inertia, which completely kills the knee.
How it happens: if done incorrectly, the practitioner starts the exercise when the knee is bent at an angle of 90 °. In this position, the quadriceps muscle of the thigh (front of the thigh) is stretched and inactive. The tendons of the knee are in a strained position. The patella is pressed against the knee joint. In this position, the practitioner, in order to start the exercise, makes a small (and depending on the given weight and a very large!) Jerk to put the thigh into the work. In a split second, an incredible load is placed on the knee tendons and attachments. After the leg straightens, instead of a yielding movement, most of you simply relax your leg, which with a weight drops rapidly down again to an angle of about 90 °. In order to stop the movement and again straighten the leg with weight, the practitioner on the protraction still has to overcome the inertia force, at which the knee joint continues to bend, and the practitioner has already included the hip in work to reduce the thigh muscle. It is at such a moment of transition from the inferior movement to the contractile movement that the tendons, their fibers and attachments are pulled out.
How correctly this exercise is performed, with what angles (approximately up to a 45? Angle) and with what approximately rhythm – you can look at the video №1. This exercise must be alternated with stretching. Watch video # 2:
Video # 1 and # 2 are also intended for everyone who has sore knees. But in no case with acute pains! And, of course, we start with the very minimum weight that can be installed on the simulator. Weights are added every 2 weeks. What weight to stop – decide for yourself. Just do not forget that everything is very individual. No need to go on record – you are treating your knees. The most important thing is the RIGHT TECHNOLOGY of performance, GRADUATION and, as in everything, TO STOP TIME.
The program of strengthening the ligaments and tendons of the knee joint for JULIKa and А7Vn, as well as for all those with knees – is a weak spot.
The front surface of the thigh is heated with heating pads. 2 hot water bottles to fill with hot water (so that no burns!) 1 third, release the air so that the hot water bottle becomes a flat and elastic bandage above the knee to tie the first hot water bottle, and above her leg – the second so that the entire thigh is closed with hot water bottles. Hold 20 min. We remove. We go to the simulator and do the exercise as shown in the video №1. Weight is the minimum you can put. We do 6-8 repetitions (without pain (!), If it hurts, in no case do we do it through pain). We approach the Swedish wall and do stretching of the hip 8-10 times (without the sensation of pain!), As shown in video No. 2. Then again we return to the simulator, and then again on stretching. We repeat this 3-4 times according to the scheme: stretching simulator, stretching simulator, stretching simulator, stretching simulator. At the end, iron your knee and thigh with snow or ice – 10 minutes before very strong cooling. (Especially longer we linger on painful places).
Attention! If you feel pain in the knee when stretching against the wall, the angle of flexion in the knee joint is brought to the first sensation of slight pain. If the pain does not allow you to put your foot to the maximum height on the wall of the Swedish – put below. But! Do not forget that the hip joint should be straightened, and the knee of the stretched leg strictly looks at the floor. From week to week, gradually and gently lift the leg along the wall from the bar to the bar and gradually reduce the angle of flexion in the knee joint.
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Alexander Shuvaev. If the doctors have not appointed you an operation, proceed to the development and strengthening of the muscles that braid the knee joint (cc). Rotate under the minimum load exercise bike with two legs – 1 min. The foot should be well secured with straps on
Good Day Rostislav! If you can give advice please! I had an injury during the shuttle run, the MRI showed rupture of the articular capsule, partial rupture of the ACL, narrowing of the articular capsule, signs of minimal suprapateral bursitis, tell me how to recover properly?
Rostislav, help clarify. A year ago, while skiing, she fell unsuccessfully, tore the PKS, tore open the articular bag, there was no damage to other ligaments. The doctors dissuaded me from the operation to replace the ligament, arguing that I was not a professional athlete, and the operation is always a risk. The knee does not hurt, completely bent and unbent, but at any specific load (abrupt stop during fast walking, jump off the stool, sharp torso, sometimes just unsuccessfully set foot), I feel it, as they say. Tell me, is it possible to download leg muscles so that the lack of a bundle does not prevent returning to skis and tennis? Or is surgery necessary?
Hello Abdullah. What is the problem, you can only
Good day – sorry forgot to say hello
Sorry to bother you, but there are no other options. I would like to hear the recommendations of yours or even those with which you agree on the basis of your vast experience. Your uprahs did the hero’s asana too. 33 years old, weight 74 kg, height 175cm, experience of running from 2013, previously engaged in martial arts at the likes level. ran a marathon and a half marathon once. Knee injuries not
Dear Kate! Simulators and
Hello, I have a problem with the feet after the accident fracture l1 impairment can not stand on foot
Cyril is not worth
Rostislav, I want to thank you for the treatment, to thank you so much! The complex of exercises that you gave helps a lot, the result is visible immediately. If during the workout the knee starts to hurt or just feel unpleasant sensations, then after doing a set of exercises, the pain noticeably goes away and there is a certain lightness. Thank you again very much, very grateful.
Dear Natalia! I am not a doctor
Rostislav, hello Help, please, advice. I have been running for 2 years, 2 times participated in half-marathons and already wanted to increase the load to the marathon distance, but the tendency of the external knee ligaments on the left leg began to develop. I went to a traumatologist, an ultrasound of the knee joints showed tendencies of the ligaments and a slight synovitis of both knee joints, the doctor prescribed ultraphonophoresis and magnetic therapy, after the magnets there was a sharp exacerbation and the knees became even worse. Appointed a course NVSP, then again phonophoresis – no result. After this treatment, the traumatologist referred me to a rheumatologist, and from there on MRI of the knee joints – the same result, a minor synvitis is preserved. All possible tests are normal, including all kinds of infections and rheumatoid factors, but they have prescribed agents for the treatment of arthritis, which I have been drinking for more than 3 months, while my knees continue to hurt as soon as I run 5 km ( Please advise what can be done? what could it be? I don’t know where to go, a huge amount of drugs are drunk and no one can deliver any accurate diagnosis (
Thank you so much for the advice. I would like to ask how to start running after downloading, I apologize for taftology. Before that, he tore up the cross, now seems to have let go, I want to rush in slowly.
Gurlukh Akramova: If your cruciate ligaments are torn, be sure to contact a competent specialist, most likely you will be sewn into your own
Good afternoon! First I would like to thank you for the article and comments. Then, would love to get your advice. I rummaged through the mountain of literature, but so far I cannot find the answers I need. I have been doing gymnastics for almost a year and have been cycling for more than 2 months. August 10 received a tram in the hall, fell, the result – the rupture of the ligaments of the knee joint. 1 week lay at home with a bus. Then went to work, so far I go to the bus. The doctor said to come for an examination after September 20th. Knee bend, but very little, alone can not lift my leg. It will be possible to ask you to tell me that they are waiting for me, what is necessary for a full recovery, and is it really? Thanks in advance for your reply. Sincerely, G
I am a coach and father of an athlete (23 years old, MSMK) high jumper. In December 2014, he was injured during training jumps on one leg. There was pain just above the patella. Doctors diagnosed tendinosis of the quadriceps muscle of the thigh. Conservative treatment and the exclusion of physical exertion for a month and a half did not help. In February, arthroscopy was done – resection of the patellar ligaments, shaving, ablation, lavage, joint rehabilitation. A month later, they completed a course of kinesitherapy at the Bubnovsky clinic and an additional course of UHT. From mid-April, started training. After the operation, the pain significantly decreased, but it was as if conserved, and no progress. In training, the injury allows you to do almost any exercise in full – sprint, squatting with a barbell, jerking, pushing, getting up with a barbell on a 40cm pole, any jumping on TWO legs. The only thing that pain does not allow to do is jumping and even jumping on the foot on the sore foot. The next stage of our treatment: a) after arthroscopy of the knee joint there was a dramatic improvement, the pain significantly decreased b) when prp-therapy was done (the injection of one’s own blood plasma) and four dexamethasone droppers from one doctor, also at the knee joint – sharply, on the same day, the pain decreased to the point that my son could jump on his aching leg. After we were persuaded to switch to another professor, the luminaries of medicine, and we continued plasma injections with him, but he had already put the pain point in the tendon above the patella. Made three shots. The result is zero … Passed the course of interstitial electrostimulation according to the method of Gerasimov, no change. Tell me, please, can some exercises help us to cope with our problem? I remember previously treated ligaments with so-called pumping. ”
please help and advise what exercises a person should not do if his legs do not walk, but the person really wants to walk, and because of changes in the legs confined to a wheelchair, please reply if it is possible to write to
Rostislav, hello, you have great experience in working with athletes, could you give advice: you started running, ran 3.5 km … and then ran 8 km, it could still be easy … and after a few days a dull outdoor pain appeared in the right leg under the knee from the outside where the tendon is (it may overload the collateral-lateral ligament or the posterior cruciate.). When you climb the stairs, the pain increases, going down the stairs, too, Pts hurts there. I do your knee extension exercises and bending in the simulator (from your video) absolutely painlessly. I really hope for your advice! Thanks!
Valuable article! I take note of the recommendations, thank you! And then my knees ache, but you have to do it. Tell me, does rumalon help with problems with knees? I was recommended injections of this drug, but how effective is it?
Hello! Sorry, that may be off topic, but could you recommend exercises to strengthen the ligaments of the shoulders, elbows and wrists, which hurt after the resumption of physical exercise, even with minor weights of 1-2kg (for a long time, there were operations motor apparatus). Thank.
Hello, Rostislav! I’m a skier, I’m 17
Hello, dear Rostislav! My name is Alexander, age 31 year weight 67 kg. Until last year, he was amateur runner (about 7-8 km a day, 5-6 days a week, 5 min / km) for about 12 years. Nothing hurt. Added interval runs (4 min / km) and increased mileage and sore knee. Run naturally stopped. I ask you to help with advice, what to do with it, how to cure and return to normal life.
The pain was not acute, at first it was inside the knee, such as burning, with the load (running, cycling, walking up and down the stairs, squats, standing, walking) gradually increased to very strong and reduced all the muscles around the knee. I went to the doctors about a month after the injury (I thought it would go away), I was not diagnosed. At least, no physical damage, arthrosis, or strong inflammatory processes were found.
An ultrasound scan (in December) showed excess fluid in the suprapatelar bag. Inside the knee, the pain gradually disappeared, when walking decreased, even tried to run a little, but started to hurt when sitting (I work as a programmer), along the thigh and above the knee (also burning and muscle contraction), the pain gradually increased so that I could not sit significant time. For a long time, I only walked 2 times a day for 30-40 minutes and did yoga (2 × 25 minutes) – my knees bend without pain if we avoid prolonged static poses (like a lotus). And he sat only stretching his legs. Slowly passed. He also did physiotherapy, tried various ointments, anti-inflammatory tablets, and did not notice any particularly positive effect from them (except for short-term pain relief).
I still could not walk long, sit longer
I recently did an MRI (February 20), wrote “Local accumulation of fluid against the background of adhesions in the projection of the distal tendon of the iliac-tibial tract with the involvement of muscle fibers,
In general, I did these exercises for about a month, tried to twist the exercise bike (on a small load), led to increased burning sensation in the thigh and above the knee, it became harder to walk and sit until it stopped. A rash popped up on the thigh. Ice applied, did not save. I tried swimming (crawl, 45 min), my leg was also disturbing, I do not know, maybe I just overloaded the bike.
I live in Nizhny Novgorod, there are no sports doctors (at least I couldn’t find it), and generally dogs run around the stadiums.
In general, I ask for advice on how to understand what’s wrong with me, what to do, how to exercise so as not to overload and quickly cure my leg and return to my usual loads.
Hello. On September 27, 2012, I received a knee injury, MRI diagnosed: signs of horizontal rupture of the medial meniscus, partial rupture of the anterior cruciate ligament. He walked for two weeks in an orthosis, took injections and pills prescribed by a doctor. The pain passed, sometimes the leg aches, please advise the necessary gymnastic exercises. Thank you in advance.
Good afternoon, Rostislav. There are no good trainers in the city, tell me what exercises you can do to strengthen the muscles with the usual dislocation of the patella! I had three dislocations, the last year ago! Thank you in advance!
I run for 3 months, after a break of 3 years .. I always ran from the heel, and then I watched the video and read the articles on skirun and decided to run from the middle part of the foot. After several trainings, a “sensation of flight” appeared and the speed slightly increased, then another 8-10 training sessions for 30 minutes, my knees ached a little after the training, but the next day the pain went away, I did it every other day. And so I decided to run a cross 50 minutes on the pulse 120, immediately after the end I felt discomfort under my knees, and after 3 hours my knees started to hurt, especially the pain intensified when going down the stairs.
Went to the doctor, diagnosis: gonarthrosis of the knee joint, at the very early stage, treatment is half medicamentous, half of the physical procedure and after 2 weeks he decided to add swimming and R. Znamensky’s program.
The question is – with such a diagnosis can one return to the race without harm to health? And then the doctor immediately advised me to forget about running and go to race walking; (and I really want to run
Well, as I understand it, the technique should be changed back, from the heel?
To Dmitry I do it every other day, on days off from running. Stretching do after each approach. To do only at the end of the workout, in my opinion, is not effective. After each approach to stretching, the ligaments stretch better and better: after the first approach, I can barely bend my legs, and after the 5th, I calmly sit on my back with my legs bent. If you do stretching at the end, then you also need to do several approaches. Otherwise there will be no progress in stretching. At the expense of the quadriceps muscle: I do not know, not special in this, but it does not sound very believable. I think the ligaments are still cracking because of their unpreparedness. While I tend to think that it is necessary to “pump” them. Plus slow running, it also has a beneficial effect on ligaments. I hope, gentlemen
To Vasiliy Makushev
Clearly, from the inside, strange, maybe it’s menisci? Do you exercise every day? In theory, according to bodybuilding theory, there is no sense in doing exercises every day, although there is a question? What does it mean to download muscle? if it’s like a regular pitching, to increase strength and volume, then you need to swing at least every other day, because the muscle does not grow during exercise, but during rest, if you give a load every day, overwork is possible, another question is if the concept is some other concept. who would explain? It turns out you are doing stretching after each repetition or what? I understood a little differently, you need to sit down to the point of complete exhaustion of the muscle, then stretch it and alternate it, I do so. It turns out the meaning of injection, as I understand it, is to strengthen (increase in strength, elasticity, and so on) the quadriceps muscle of the thigh, and the result will be an improvement in the work of the ligaments (although how would anyone relate to it again). I read that there was one footballer in Soviet times who pumped the quadriceps so hard that he played football with a torn cruciate ligament of the knee. Now, if we understand the mechanism, how is this related? then I think there were fewer knee problems. I have my own tendinitis of the patellar tendon on both knees. At first I thought the result of the injury, started with my right knee, but when I got sick and left, I thought about it, I was going to an orthopedist, he offered to make an arthroscopy of the left knee, said to clean it and everything would go, I was stupid, did the surgery, recovered , but there was no result, the pain returned. He said that he could not help anything else, our provincial city seems to be an orthopedic specialist. After reading the Internet, I realized that everything is likely (at least as much as I have enough of my knowledge) in the misbalance of the work of the quadriceps muscles of the thigh, four muscles in different ways pull the ligaments of the knee joint, as they wrongly turn (or pull) the patella and RESULT during loads injured patellar ligament (as it is). But these exercises should lead to the right balance and the work of the quadriceps femoris, as a result of which the ligament of the patella will not be injured. IF THERE ARE EXPERTS, COMMENT ON PLEASE MY PROBLEM AND DO I UNDERSTAND IT CORRECTLY. We do not have good doctors in the city, so we have to look for help on the Internet. Something like that.
To Dmitry (I hope my colleagues will correct me if I carry a frank heresy here) I do almost everything as recommended
To Vasiliy Makushev And how do you do squats, describe in more detail and how to choose a squat pose. I have tendonitis of my own patellar ligament, and as I understand it is necessary to pump the quadriceps muscle of the thigh, and not to load the disturbing ligaments? tell me who knows? Basil, do you practice warming up and cooling down after doing exercises? or current exercise? and how do you feel the progress in healing? And can someone tell me a forum or a link where the full complex of treatment of tendinitis of its own patellar tendon is described, and then only fragmentary data, please give coordinates where you can communicate with and where. Thank.
To Alexey In the absence of the simulator and the wall of the Swedish wall, I did just that: I replaced the simulator with squats, and the Swedish wall – with the floor. Only squats did not “active”, but static,
Rostislav, please tell me, is it possible to replace the first exercise with squats to “quarter-squat”? In principle, it turns out almost the same thing: the leg is straight and bends up to 45 degrees. The only thing that the load (weight) is not regulated. Simply, this exercise can be performed anywhere at any time, and with the simulator is not always and not everywhere. The second exercise, is it possible to perform independently at the usual wall, clasping the foot and sipping it forward? Or lying down, sitting with one foot back and slowly lying on his back? Knees do not say that would hurt, rather pulls just below the knee. But the feeling is still not pleasant and annoying that it was not so before. Is it possible in my case to replace your exercises with those proposed? Thank you in advance.
Please help as soon as possible to return to the run. How to properly and quickly cure inflammation of the ilio-tibial tract, as well as to avoid its recurrence? For almost a year, as he could (with ointments and horizontal bars), he treated this inflammation on his right leg. Now I started to run – almost everything is fine with the right, so I grabbed the left. The reason is most likely that overload. The heart wants more, but the legs cannot. I have a nedopronatsiya. Replaced old sneakers with Asix Nimbus 12. Knees are: http: //
Gap and plastic PKS. What to do and what not to do? Now swim, bike. Skis (classic), sometimes a strong point in a powerful kneecap. Is it worth running? the joint is worn out. What exercises would you recommend for strengthening and stretching?
Is it possible to use a similar simulator, but which has no roller under the knee, but the seat itself is rather long and for some reason on it, when you bend the knee, the back leans backwards?
Hello, I read all your comments, I see that you give professional advice. Help me too. I broke the thigh of my right leg, there was an osteosynthesis operation (nail), it took almost 2 months to work out the knee, do the massage. but the knee bends 20-25 degrees and that’s it! I feel not pain, but tension in muscles. Would you please advise what exercises you can do to develop a knee? (Do not direct only to the doctor, it is far and not realistic). THANK.
In all of your articles (+ in the comments to them) on strengthening the muscles / ligaments or on their recovery after injuries after the removal of acute pain, you recommend according to the scheme – warm-up-stretching-cooling with ice or snow. Please explain why you need to cool? Your explanation will help me to further apply your recommendations.
There is no acute pain, or rather they are not present at all in ordinary life. Happen only when running from a steep hill. But I already left it.
Thanks for the advice and attention! I will strengthen
Download in the sense of strengthening, for example, according to the Znamensky program proposed above. But this is in the case of mild pain. If the pain is acute, then you need to remove it. This is a doctor. From myself I can advise acupuncture as an effective physiotherapy. I once really helped. Knee skis are not as hard as running, so if you heal your knees by winter, then there will be no problems, most likely. The main thing is patience. Do not repeat the mistakes of professionals, who often return to stress with undertreated injuries in pursuit of earnings. Then, by the way, they pay for their haste all their lives.
Shoes I bought after. Recently. In them, the opposite has become much better. Before that, there was a pair of Adidas, which I bought without thinking about the functional.
I carefully read all the articles that are on your site, listened to all the advice on shoes, etc. Conclusions, in general, made.
“I need to treat and pump my knees.” I didn’t quite understand, sorry. Upload – is it a download? In the sense of moving to swimming?
Skiing in the winter is also better to postpone?
Thank you very much. Very grateful for the answer and attention.
While Rostislav is VERY busy and can not answer you (but he will definitely answer!). 1. Do not run with sore knees, especially along the cross-road! Running downhill is the most traumatic for your knees! And bad! 2. The shoes you bought could cause injury. In them, most likely, it is not enough depreciation or it is incorrectly inserted into the sole. Footwear of such firms very often imitates the development of advanced brands, without having the technical capabilities to implement the necessary characteristics. And, in general, trails are not so good for beginner runners because they are hard. 3. While knees hurt – swim better. But do not brass! The crawl and the back are a great way to support your function. And it is necessary to heal the knees and pump.
Rostislav, please answer the question if it is possible.
I recently started doing orienteering, about 6 months. Like many beginners, at first did not think much about technology and features. In general, a month ago, my knees ached. Especially unpleasant sensations appear when I run downhill – the steeper the descent, the brighter the pain in the knee. I went to the doctor, passed the tests. There is no inflammation, according to the ultrasound the diagnosis is: Ultrasound signs of chondromalacia of the condyle of the femur of 1st. Degenerative changes meniscus 1 tbsp.
Yes, I have extra weight – 6-7 kg, with which I struggle with varying success.
Now I run every other day, following the tips for Skiran running school beginners. I do warm-up before running and stretching after. I try not to run on the asphalt and strong terrain, but the slopes are at a slight angle. Such is the relief in the park near the house. Shoes bought with shock absorption heels and feet for cross-country running. http: //
I am very worried about the fact that enjoying the process does not cause me even more harm to my knees? How to proceed? Run? Not to run? How to determine the desired load? Exercises? Gymnastics. I will be very grateful for the answer.
Interesting info. I realized that you, Rostislav, naturally, understand the properties of tendons and how they work – I just try to figure it out, that’s why I came here. I think it can take a similar approach to my situation. I got a kneecap and while it grew together, the tendons (I have the impression) were hardened in the contracted state. Now trying to bend the leg, I see that the tendons are wide, short and do not want to stretch. Correctly, I realized that they need to warm? Thank you in advance for your response!
Thanks for the answer. I agree that the distance (so described as I could). About the weight (I have a weight of about 62-65 kg with height of 170 now, so I think it’s hardly big).
Perhaps it is a matter of technique (since, by and large, I never ran (shins started to hurt from the outside and the feet so that the legs faltered), for which I bought special gel-1160 sneakers to my pronation (I had hyperpronation, my flat feet were set 2 tbsp., The type of the locomotor system with the letter O)) usually ran from the foot, but since the shin muscles were tired they decided that day to run the final 2 km with a heel of a jog (it is much easier for the shank muscles (they don’t get tired at all)) all videos say that when jogging run from the heel )
If I understand correctly, with an increase in muscle strength (when pumping in the gym), they themselves shorten? Since I have been doing flexings on the simulator for quite a long time (and I often think that it is not right). I will then stretch the biceps of the thigh.
Alexey! I answer the first question – it will do, but it seems to me that the heating pad will be softer
The diagnosis is not in my
Hello, Rostislav. 1-Is this method suitable? We smear the knee, the area of the ligaments, the thigh with ointment to the capsicum, then wrap the entire leg with cling film and fix the film with an elastic bandage, and wait for 20-30 minutes (it starts burning something). After that, it removes the entire structure and performs the complex (on the simulator, stretching) .2- And immediately the second question is, how deep to pull the heel and then it rests against the buttocks and there is nowhere else? (Since I don’t have walls and perform standing, the thigh looks clearly perpendicular sometimes I even pull back to the floor, I pull the ankle with my hand !! In case of hip tension during stretching (at the last point), pain is felt under the knee !! Having finished the complex, massage the hip itself and the place where the ligaments are attached at the bottom of the knee to a slight dull pain. wash off the ointment and under ice shower thigh and knee for 10 minutes until easy aches. Prehistory: I was engaged in amateur bodybuilding for more than 5 years never really ran, after which there was a break of 4 years (my health was grunted). I decided to change my focus and start running (I even quit smoking for this purpose – I smoked for 15 years somewhere). The first run (5 segments of 400-500m) went well (apparently due to the fact that it was cold outside and I was running in shorts and the effect of this complex was obtained) there was only a sore muscle in the muscles, after the second run where in a week (it was already warmer) the next day it hurt (left leg) from the back from the outside at the attachment to the tibia bone, it was uncomfortable to walk and descend from the steps – it took a couple of days. The third run was the last (jogging twice for 1.5 km, it was hot around 24-26, stretching, swinging), the next day the pain is aching (very uncomfortable) under the knee of the right leg from the inside under the medial mouse (not a knee , there was no blood flow, only heat in the area of pain), where the flat part of the bone begins, after two days the pain subsided more or less (smeared with indomethacin ointment, did massage, applied ice), a week later the pain-dull appears from passing meters 500 and in the area where the temperature hurts but it feels higher than the whole leg. I continue your complex (instead of the simulator rubber harness eismarch, there is no possibility to go to the gym). By this, the third question is – after what period of time can I return to the run again, and how serious is the injury to me?
Thanks for the answer.
Lyudmila, Dmitry, Olga – guys! It is very difficult to advise something at a distance, and even more so to treat. The most important thing in the treatment of knee injuries and after surgery is GRADUALNESS and DO NOT HURRY. After each exercise and stretch marks – ICE, ICE …. I just do not know what your situation is. How many degrees does your knee joint work, etc.? If you have already engaged in strengthening the muscles responsible for the work of the knee joint, then you can go to the weights and stretch marks gradually in stretch marks reducing the angle. In the video, I tried to show how you can safely and safely strengthen the muscles of the anterior surface of the thigh. But the stretch marks are all very individual, little by little, gradually. By the way! Do not forget that in your situation and the back of the thigh should be strengthened, starting with light weights. DMITRIY!! – I am against injections with corticosteroids. But this is my personal, private opinion. Shock-wave therapy, copmpresses with voltaren-gel (2-3 days, not more), ice, ultrasound therapy. And yet – at home, feel the entire front of the thigh yourself – I am sure that the problem is not in the patella, but in the muscle – most likely – she pulled the calyx, and the calyx pulled the patella. In this case, my videos can help you. Warm your thigh before exercise with a heating pad for 20 minutes, then do exercises with stretching, then ice for the entire thigh for 10 minutes.
Rostislav, good afternoon! I am professionally engaged in an athlete and I am interested in what exercises you should do first to develop a knee
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