Knie-Prothese: Die wichtigsten Übungen VOR der OP (die fast jeder vergisst)

Preparing your knee with targeted "prehab" is a direct investment in your mobility after surgery. Don't wait and rest, but train actively – that's the key to a pain-free and mobile everyday life with a new knee joint. ================================================================================ These are affiliate links. If you buy something through these links, I receive a small commission. ``` ♥️10% discount with this code: Bewegung10 ♥️ 💪Theraband (resistance band): https://tidd.ly/3IBINfN 💪Loop bands: https://tidd.ly/46SmlXS 💪Weight cuffs: https://tidd.ly/4o10oNb 💪Fitness mat: https://tidd.ly/48HI72P 💪Dumbbells: https://tidd.ly/4mQk31j 💪Foam roller: https://tidd.ly/4ntm58x 💪Exercise ball: https://tidd.ly/3IQGdCA 💪Small ball: https://tidd.ly/4ntmvvD ==================================================================================== Follow me here too: 🌷Facebook: https://pth.bz/Wbg63XN 🌼Instagram:   / bewegungsumfang   ================================================================================ Optimal preparation for knee surgery: Why "prehab" is crucial for your recovery Many patients facing knee replacement surgery make a critical mistake: They protect their leg before the procedure to avoid pain. However, the opposite is exactly the right approach. Scientific studies impressively demonstrate that targeted leg muscle training in the four to eight weeks prior to surgery—the so-called "prehab"—significantly shortens recovery time. Patients who train before surgery regain their full mobility more quickly after the procedure, experience less pain, and can often be discharged from the hospital sooner. Why is muscle training before knee surgery so important? After knee replacement surgery, the quadriceps muscle can suddenly lose up to 60% of its strength. This is due not only to the surgery itself but also to impaired nerve control immediately after the procedure. An untrained state before surgery therefore often leads to a prolonged period of weakness after the hospital stay. However, those who train intensively beforehand improve muscle activation, which provides a crucial advantage for rehabilitation immediately after the operation. ... The 5 Most Important Exercises for Preparation This video presents five essential exercises that promote mobility and specifically strengthen the quadriceps: Elevated Knee Extension: Actively contracting the thigh against resistance trains the full extension of the knee – a fundamental requirement for normal walking. Guided Flexion: Using a prop (e.g., a cloth on a slippery floor), the joint capsule's mobility is improved by pulling the heel toward the buttocks. Straight Leg Raise: This exercise effectively strengthens the quadriceps. It's important to fully extend the knee and point the toes, ideally using a weight cuff for a greater training stimulus. 90° Knee Extension: This exercise focuses on muscular endurance. The leg is extended from a bent position against gravity, without over-flexing the hips, to maximize the training effect. Guided Stand-Up: The classic functional exercise. By slowly and with control rising from a chair—focusing on the thigh and gluteal muscles—you train a movement pattern that is essential in everyday life. Conclusion for Patients The goal is not to achieve peak performance for months on end, but to build a stable muscular foundation through consistent, moderate to intensive training. The exercises should be performed slowly, with concentration, and in three sets (with breaks). The quality of the movement is particularly important: Full extension of the knee and controlled deceleration during the exercises are crucial. === Legal Notice: The content contains only general information and should not be used for self-diagnosis. It cannot replace a visit to a doctor. This is not a medical treatment. The content is designed solely for self-help in cases of general discomfort. There is no guarantee of the exercises' success (therapeutic success).