The knee is one of the joints most prone to injuries, whether they are sports, domestic or work.

Kinetic stress , daily workload, overtraining, possible inflammation, accidents, wear due to age or an incorrect lifestyle affect the health of the knee much more than other parts of the body. also because the knee bears a large part of the weight of the body .

First of all it would be good to keep the joint trained and develop the muscles of the leg in relation to the weight and the stresses that the knee must continuously bear and process . That said, there are well-known physiotherapy programs and protocols to cater for those in need of knee rehabilitation.

It all depends on the type of problem we are going to face , which can be of different nature: bone, cartilage, ligament and tendon .

The bones involved are the femur and the tibia , which find their joint point in the knee, protected by the capsule. Cartilage is the lining of the bone that allows ligaments to do their job without any bone-to-bone friction, preventing wear and direct impacts.

The 4 knee ligaments function as knee shock absorbers by holding the bones together in a stable way. Finally, the tendons connect the muscles that surround the bones and support the knee. The most classic injuries are fracture, ligament rupture, dislocation, meniscus (cartilage) injury, bursitis, tendinitis and others.

If we suffer from chronic pain, even if we are able to walk, it is advisable to consult a doctor to understand the specific nature of the problem before it becomes chronic . Rest and the use of ice are generally the basis of the treatment.

Sometimes there is a need for medical intervention to treat inflammation, to get parts of the joint back into place, to lock the joint, or even to have surgery.

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Some rehabilitation techniques for the knee

> Among the most common exercises in terms of rehabilitation are those of gentle stretching . The gentlest is performed with the help of a wall on which we will rest our hands and thanks to which we will be able to extend the rear leg as far as the knee allows it. The second, more common, consists of taking the foot from the back and stretching it up to the height of the buttock, allowing the knee to flex as much as possible. These two exercises are generally part of a daily rehabilitation routine.

> The good shape of the gluetei is related to the good health of the knees , so the ideal exercises are those to be done lying on one side, with the lower leg extended and relaxed while the other slowly rises from the ground and bends repeatedly. In the same series we find another interesting exercise: we will make a bridge by resting on the shoulders and keeping the knees at 90 degrees . From this oblique position we will gradually extend the legs by extending the knee and then returning it to 90 degrees under the pressure of gravity.

> Circular knee exercises with various tools are essential for good rehabilitation . We can hold a foam cube, a small pillow or similar object between the knees and, without letting it fall, bend the knees sideways and draw circles in the air in all directions. If done gently, this exercise will help rehabilitate the ligaments and tendons.

> We can also help ourselves with a chair to do controlled squats: hands on the backrest in our help, we will gradually bend the knees, unloading the weight also on the hands to help us and keeping the back straight as much as possible. This exercise is also an indicator of our daily progress .

> A good exercise for the beginning of the rehabilitation protocol is to lie down with a pillow under the knee that has to work. Slowly and without forcing, by extending the leg, we will lift the foot off the ground making the knee work a little.