Exercises against pain in the knees

Do you feel stiffness or pain in the knee joint, and it takes you a while to move around? Do you feel pain in your knees when walking or jumping? Do you feel pain when resting, after you ran? Do you feel pain during the physical activity? We would like to offer you several exercises for stretching, strengthening and stabilizing in the area of the knee joint. The basis of successful treatment of pain and knee injury is professional diagnosis performed by orthopedist, rehabilitation physician or physiotherapist.
KNEE JOINT
The knee joint is the biggest and most complicated joint in the human body, it is composed of two big bones - thigh bone, tibial bone and patella. The surface on which these two large bones meet is filled with two crescent-shaped cartilagous shapes - meniscus. Stability of the knee joint is further secured by ligaments, anterior and posterior cruciate ligaments, and collateral ligaments, big role is also played by tendon - attachment of the thigh muscle, which is attaching the patella to the front side of the joint. Integral parts of the knee are tendons and attachments of the surrounding muscles, which thanks to their tension create another stable support.

Movement in the knee joint is a complicated combination of rolling movement, rotation and shifting. Burden on the joint during walking is multiple times the weight of the body, and it only increases when walking on the stairs, up the hill and when carrying heavy objects. Two of the longest human bones are meeting in the knee, the joint then basically works as a lever, which means that the knee joint has to handle big force.

EXERCISE TUTORIAL

Návody 1 - obrázek
This exercise is for stretching the adductor longus (muscle in the groin area). It is used mainly in cases of groin pain and hip and knee joint pain.
Návody 2 - obrázek
This exercise will thoroughly stretch your calf muscles and the achilles tendons. Exercise it before and after every physical activity, sport (running, cycling, tourism, …). If you will do this exercise often and regularly, you will prevent overloading in the calf muscles, formation of heel spurs, damage of soft tissues in knee etc…
Návody 3 - obrázek
Do this exercise when you feel pain in your shin, feet or if you suffer from heel spur or a bunion and knee pain.
Návody 4 - obrázek
Goal of this exercise is to straighten the posture of the head and spine, activation of the core muscles, stabilization of the pelvis, hip and knee joints and relieving the sacroiliac joint.
Návody 5 - obrázek
Goal of this exercise is to your spine and head straight, activating the core muscles and stabilizing the pelvis, hip and knee joints.
Návody 6 - obrázek
Goal of this exercise is to straighten the posture of the head and spine, activation of the core muscles, stabilization of the pelvis, hip and knee joints and relieving the sacroiliac joint.
Návody 7- obrázek
Goal of this exercise is to your spine and head straight, activating the core muscles and stabilizing the pelvis, hip and knee joints.
Návody 8 - obrazek
Goal of this exercise is to your spine and head straight, activating the core muscles and stabilizing the pelvis, hip and knee joints.
Návody 9 - obrazek
With this exercise you can stretch the area of the front and inner side of the thigh muscle.
Návody 10 - obrazek
This exercise will help you stretch your calves and Achilles tendons. If you will exercise regularly, you can prevent any overload on the calf muscle, formation of heel spurs, damage of the soft tissues in the knee etc…
Návody 11 - obrazek
Goal of this exercise is to involve the whole body into correct body stereotypes, supressing incorrect movement reactions and more stable gait.