Here is a series of exercises suggested by Dr. Stefano Respizzi, director of the Department of Rehabilitation and Functional Recovery of Humanitas, in case of light cartilage lesions. Able to strengthen the muscles and act on the well-being of the knee, they must always be evaluated by the attending physician before putting them into practice.
- Use the ball
Exercise to strengthen the lower limbs in conditions of instability caused by the ball. The position shown in the figure on the right must be kept motionless for 20 seconds by contracting the leg muscles, alternating with rest periods of approximately 40 seconds. To be repeated at least 10 times.
- Free squat
Exercise of semisquat with natural load (without weights). In this case, the weight of the body is used as a training stimulus. Start from a standing position and flex your knees up to about 90 degrees. Maintain the position reached for about twenty seconds, then return to an upright position. To be repeated at least 10 times.
- The step
Lower limb strengthening exercise. Here we introduce an important dynamic variation, the ascent of a step. Starting from the position shown on the right, go up the step until you have both feet on it, then go back to the starting position. To be repeated at least 5 times per leg.
- Push ups
Exercise of strengthening the lower limb with natural load. From the standing position the knee is flexed up to 90 degrees and the position is held for about 20 seconds. Then you return to the starting position. To be repeated at least 10 times per leg.
- With elastic
Exercise to strengthen the hamstrings using a rubber band. The tool is hooked to a backrest or a railing, then it is passed around a thigh. It starts with the lower limbs paired, moves the leg away by stretching the elastic and returns to the starting position. To be repeated at least 10 times per leg.
(Illustrations by Cristina Raiconi)
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