Warum dieser Muskel Knieschmerzen macht (musst du wissen)

You want to know why this muscle and which muscle causes knee pain. I already have it in my hand, so to speak. Look, Bene, now the leg is bent, stretch it out. The stretching is done here by this big muscle. Quadriceps is the name of the word, many have probably already heard. Three of these parts remain on the thigh, and one even goes over the hip. So it even lifts the leg a little bit higher. And why does he have so many problems? Because we usually use it when the knee is almost stretched, when running, when walking. And that's exactly when it's the shortest. And that's why, if you don't balance it, he has less and less desire to give up. And that's why he's in pain. And now there is an exercise. If you should only do one exercise against it, then you have to do this one. I'll explain it to you. Best do the exercise right away. Lay down like Rene on the floor. And now you do the following first. You stay exactly as you lie down, and try to pull the heel as far as possible towards the buttocks. That's the typical thing. So most people come up to this angle, maybe a little further. And now what is it about? Now it's about that we want to stretch what is too short in the stretched knee want to pull. And grab back and try to get to it. And that's exactly the problem that most people have. They can't get to it. But there's a trick. Watch out. Bend your hip a little bit, lift your hip a little bit and then you'll notice, suddenly it goes on. And now grab your foot. Now you're getting there. And best of all, grab it here. And when you've grabbed it, then you turn back to the front, Rene. Turn back to the front. And now it's important that the bar stays down. I'll explain why. Because the three parts that I showed earlier at Rene, which end at the thigh, they are already stretched. But the fourth, which goes over the hip, is only stretched when the hip is stretched. And that's why it's so important that it really lies down. What does that mean, the hip is stretched? What does that mean? That means the bar is up. If the hip is bent, it means your bar has a distance to the floor. Hip stretched means your bar is up. And so you stay. And now you keep pulling in the direction of the buttocks. It doesn't go any further, Roland. Yes, but are you going so far on stretch? Where does it pull now? In front of the thigh? Yes, but full. Exactly. And now you do that exactly so that it pulls in the front of the thigh, so that you can still bear it well. And then you slowly increase. But it still has to be bearable. It's not stress, it's not over-exertion. It doesn't hurt. It hurts a little. And so that you feel good. Yes, always think about this exercise. This is an active vacation, and you feel good. But you do something. Or the woman does something. Okay? So keep pulling. I have to pay attention to the hip. I think that's crucial. Exactly. Because you can try it at home too. As soon as you lift your hip a little bit, it suddenly gets better. And that's why you always leave your hip nice and low. Please write a comment and write to us, if you understand how these processes are, so that I can learn how to explain it best. Yes? How long does the exercise go, Roland? Always two to two and a half minutes. We have about one, one and a half now. And now we're going to do a little booster. Yes? Okay. Now you try to stretch your leg. Hold it with your hand. And now you notice, everything is tightening down here. This is a built-in strength training. So that the muscle remembers even better that it should be longer, that it should be more subsequent, so that the knee pain disappears. And still lie on the floor with the hip. Exactly. But don't say hip, say bar. Bar. Yes? Then you can control it more precisely. So, and now again, you try to stretch. You try to stretch. But you hold back. This is the strength training, right? Without movement. Strength training without movement. Relax again. And pull a little further. Now I'm getting a little more, I think. That's the point of tension, right? And now, at the end, let go. But try to stay there with your foot. Try to stay. Pull your foot in and push the bar down. And again. And slowly go out again. Slowly go out again. And if you like it and enjoyed the exercise, then give it a thumbs up. And like it, so that others see it and notice, oh, that could be interesting. By the way, if you want to do other knee exercises, then you can click here. And now we do exactly the same exercise again, but a little different. Be curious. And we take a loop. René, please sit up. Be so nice. Because now you have to go with your right foot into the larger end of the loop. And then you drill once. By the way, you can also take a belt if you don't have a loop yet. And now you grab with your thumb so that you practically have this position. Turn over the left side to the belly. And always think about it. Very easy. What you have to do first, again as before, you have to go down with a bar. Always lean on the bar, not the hip. Because the hip joint is further ahead than the bar. And it may well be that the hip joint is already on the floor, but the bar is still in the air. And that means your legs are a little bent and not really in the stretch. So. And now you slowly go down to the floor with your hand. And that's how you pull your foot. You can also stretch your foot nicely. It doesn't have to be angled. And now you can grab it wonderfully with your fingers and pull yourself forward more and more. And get a little closer to your body so that you don't pull to the side. And now you can adjust the training in such a way that you are wonderfully in the stretch. That's much more relaxed than just bending your hips, grabbing your foot with difficulty, not really getting there. You're just better in the exercise. Roland, what am I stretching exactly now? You stretch the whole muscle in front, the whole four-headed thigh muscle, that's what it's called in German, in all four parts. But it's good that you ask, because one of these parts, i.e. one muscle of this entire muscle, is particularly involved in knee pain, according to our experience. And we're going to talk about that in more detail now. And we do that as follows. René, let go. Are you getting tired of the stretch again now? And now we're going to add the knee rescuer. And why are we doing this? Lift your knee up. We're going to put it down now so that your knee is up. But the contact still has to stay here. And you grab the loop again. Is that another step more now? Feel in, feel in. Good question. Feel in and be close to your body again. Exactly. And what do you notice now? I would say it's more than before. That's more stretching. And that's exactly because of this one part. Because it's much more in the stretch. And that makes the exercise much more efficient than if the knee is not high. And you would work the same way again. The hip stays down. And you go further and further forward in the stretch. You tense a little against. The process would be the same. And now again a short note on my own. This knee rescuer and the loop are tools that I have developed so that you can practice better, with less time, can practice more efficiently, to make it easier. And under this video you will find both. You can click on it, and there you will get the information. And now it goes on. Please pay attention to the exercises, no matter how you do them, always two to two and a half minutes. And in the intensity that you can just bear well. René, do you want to know anything about this exercise? Yes. You told me that there are two muscles that we control, but one in particular. What is the difference? And why only one? Why not all four at once? That's what I explained earlier. You have to know that the big thigh muscle has four parts. Three of them end here, on the thigh itself. So if you bend your leg, pull the heel to the buttocks, regardless of your hip position, they are stretched. But the one, the fourth, runs over the hip. Okay. And that's why we have now built in this reinforcement, put the knee up. Because it has not only, in our experience, something to do with knee pain, but also with hip pain and even with back pain. So you notice how multifaceted he can disturb the body. And that's why we designed the exercise in such a way that there is a lot of work done in a short time. And your tip would now be to do this exercise at least once, twice, three times every day? So if you have not done this yet, and if you do not, I always say, if you do not can sit loosely on the heel for two minutes, as I am now sit, then it is high time to bring the muscles back to their normal state, because then they are too short, too tense, the fascia are perhaps wrinkled, yes. Then do it as long as possible, once a day, it is a very short exercise, until you get into the heel seat well. And then you can see if you want to develop it further, or if you do it first let it be. Last question. Am I done with my exercise? Yes, you've been in there long enough. Go out again. If you want to do more exercises, a knee routine, yes, then click please there. You can subscribe there. If you have not already done so, please do so that you do not miss anything and activate the bell, that you will be notified. And otherwise, knee pain is so widespread, and this one exercise can do so much help. Please share this video with all people, especially those who are getting older, who are getting more and more have knee pain. And then we'll see you at the next video. Ciao.