Kondromalazi Egzersizleri

Lie down as in the position in the picture, it can also be done by leaning on a couch or armchair. Bend the left leg, extend the other leg straight and tighten the front calf muscles, continue tightening for 10-20 seconds. Repeat 5-10 times and do the same for the other side (if necessary).

In the same position, lift the right leg straight into the air (5-10 cm). Hold for 5-10 seconds. Release and repeat 5-10 times.

In the sitting position, the left leg is extended, the right knee is bent, the right foot is placed to the left of the left knee. Then, the right knee is forced to the left with the left elbow and the body is turned to the right and the stretch is performed for 10-20 seconds.

As seen in the figure, the right leg is crossed in front of the left leg, the hands are held together and the person leans forward as much as possible. The strain should be felt on the outside of the left calf. The stretch will be held for 10-20 seconds and repeated 5-10 times.

The knee and hip are bent to 90 degrees. Then the left leg is straightened until a strain is felt in the back calf muscles. Repeat 5-10 times.

In the sitting position, a rubber ball is squeezed between the knees, held for 5-10 seconds and repeated 5-10 times.

Stand with the right knee slightly bent. Then open the right leg about 30 degrees, hold for 2-3 seconds, and close slowly. Do not allow the hip and knee to rotate.

Sit with the right knee bent. Lift the left knee into the air. Place the sole of the left foot on the floor. Then, stretch the left knee towards the opposite side and hold for 20 seconds.

Lean against a wall in the position shown in the figure. Lean forward to create tension in the calf farthest from the wall, hold for 10-20 seconds, repeat 5-10 times.