{"id":1142,"date":"2018-12-17T16:27:34","date_gmt":"2018-12-17T16:27:34","guid":{"rendered":"https:\/\/artrosorg2\/www-artros-org-37\/?page_id=883"},"modified":"2025-03-06T08:16:57","modified_gmt":"2025-03-06T08:16:57","slug":"starka-knana","status":"publish","type":"post","link":"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/behandling\/starka-knana\/","title":{"rendered":"St\u00e4rka kn\u00e4na"},"content":{"rendered":"\n<p>Kn\u00e4leden \u00e4r en led som ofta f\u00e5r utst\u00e5 mycket belastning och skador. Att det g\u00f6r ont i kn\u00e4t efter eller under anstr\u00e4ngning \u00e4r d\u00e4rf\u00f6r inget ovanligt. Det finns flera olika typer av kn\u00e4sm\u00e4rtor och anledningar till att man f\u00e5r ont. M\u00e5nga av dem g\u00e5r att f\u00f6rebygga och behandla genom att st\u00e4rka upp musklerna kring kn\u00e4na. Ett exempel \u00e4r <a href=\"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/diagnos\/artros-i-knat-gonartros\/\">kn\u00e4artros<\/a> d\u00e4r tr\u00e4ning rekommenderas som del av <a href=\"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/behandling\/behandla-med-joint-academy\/\">grundbehandling<\/a> f\u00f6r de allra flesta.&nbsp; Ett f\u00f6rsta steg f\u00f6r att komma ig\u00e5ng med tr\u00e4ning om man har besv\u00e4r kan vara att samtala med en fysioterapeut (sjukgymnast). De kan hj\u00e4lpa till att ta fram \u00f6vningar f\u00f6r att st\u00e4rka kn\u00e4na som passar individen och dess besv\u00e4r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-varfor-det-ar-viktigt-att-starka-knana\">Varf\u00f6r det \u00e4r viktigt att st\u00e4rka kn\u00e4na<\/h2>\n\n\n\n<p>Kn\u00e4leden \u00e4r i grunden en s\u00e5 kallad g\u00e5ngj\u00e4rnsled, men med vissa skillnader. Leden till\u00e5ter viss rotation, vilket g\u00f6r den n\u00e5got mer komplicerad. Kn\u00e4leden uts\u00e4tts ocks\u00e5 f\u00f6r betydligt h\u00f6gre belastning \u00e4n exempelvis armb\u00e5gsleden (som \u00e4r en annan g\u00e5ngj\u00e4rnsled), eftersom kn\u00e4na b\u00e4r upp en stor del av v\u00e5r kroppsvikt. Kn\u00e4leden \u00e4r gjord f\u00f6r att klara av den h\u00e4r belastningen men av olika anledningar kan man f\u00e5 ont. I m\u00e5nga fall kan det d\u00e5 hj\u00e4lp att tr\u00e4na musklerna kring kn\u00e4leden.<\/p>\n\n\n\n<p>Den som har ont i kn\u00e4t b\u00f6r f\u00f6rst f\u00e5 en diagnos av en&nbsp; fysioterapeut eller l\u00e4kare. Det finns n\u00e4mligen flera orsaker till sm\u00e4rtor i kn\u00e4na \u2013 allt fr\u00e5n inflammerade ledband, meniskskador eller ledsjukdomar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-trana-knana\">Tr\u00e4na kn\u00e4na<\/h2>\n\n\n\n<p>Felbelastning och \u00f6verbelastning \u00e4r tv\u00e5 bidragande faktorer till <a href=\"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/diagnos\/artros\/\">artros<\/a> i kn\u00e4t, men \u00e4ven f\u00f6r andra skador. Oavsett om man v\u00e4ljer att g\u00f6ra \u00f6vningar hemma eller p\u00e5 gymmet \u00e4r det d\u00e4rf\u00f6r viktigt att b\u00f6rja p\u00e5 r\u00e4tt niv\u00e5. Om man g\u00e5r ut f\u00f6r h\u00e5rt finns en risk att \u00f6ka kn\u00e4besv\u00e4ren ist\u00e4llet f\u00f6r tv\u00e4rtom. Samma sak g\u00e4ller med teknik. Det \u00e4r viktigt att kn\u00e4na belastas p\u00e5 r\u00e4tt s\u00e4tt, s\u00e5 att man inte \u00f6kar slitaget p\u00e5 lederna n\u00e4r man tr\u00e4nar.&nbsp;Genom att g\u00f6ra \u00f6vningar f\u00f6r att st\u00e4rka kn\u00e4na kan enkla och vardagliga sysslor, som att g\u00e5 i trappor, bli betydligt enklare.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-traningsformer-for-att-starka-knana\">Tr\u00e4ningsformer f\u00f6r att st\u00e4rka kn\u00e4na<\/h2>\n\n\n\n<p>Vilken tr\u00e4ningsform som \u00e4r l\u00e4mplig att b\u00f6rja med beror p\u00e5 individens utg\u00e5ngsl\u00e4ge. Man beh\u00f6ver h\u00e4r ha b\u00e5de fysisk f\u00f6rm\u00e5ga och sm\u00e4rtbild i \u00e5tanke n\u00e4r man v\u00e4ljer aktivitet. Den som f\u00e5r ont i kn\u00e4na vid belastning kan exempelvis b\u00f6rja med simning, eftersom detta \u00e4r skonsamt f\u00f6r lederna samtidigt som det \u00e4r m\u00f6jligt att ta ut r\u00f6relserna ordentligt. Cykling kan vara ett annat bra alternativ.&nbsp;<\/p>\n\n\n\n<p>Det g\u00e5r ocks\u00e5 att l\u00e4gga upp ett tr\u00e4ningsprogram med specifika \u00f6vningar f\u00f6r att st\u00e4rka kn\u00e4na. Bepr\u00f6vade \u00f6vningar \u00e4r exempelvis utfallssteg, kn\u00e4b\u00f6j och benspark. Ta g\u00e4rna hj\u00e4lp av en fysioterapeut (sjukgymnast)f\u00f6r att komma ig\u00e5ng och hitta bra \u00f6vningar som passar just dig.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-trana-knana-varje-dag\">Tr\u00e4na kn\u00e4na varje dag?<\/h2>\n\n\n\n<p>\u00d6vningar f\u00f6r att st\u00e4rka kn\u00e4na handlar egentligen om att tr\u00e4na de muskler som finns runt om kn\u00e4et. Visste du att det finns b\u00e5de l\u00e5rmuskler och muskler i vaden som str\u00e4cker sig \u00f6ver kn\u00e4leden? Att tr\u00e4na upp musklerna kring kn\u00e4et g\u00f6r att de blir \u00e4nnu b\u00e4ttre p\u00e5 att h\u00e5lla leden i en bra position under alla r\u00f6relser. Detta hj\u00e4lper kn\u00e4leden att fungera sm\u00e4rtfritt. F\u00f6r att sedan bibeh\u00e5lla starka kn\u00e4n och undvika att sm\u00e4rtorna kommer tillbaka \u00e4r det rekommenderat att g\u00f6ra tr\u00e4ningen till en del av vardagen. Detta beh\u00f6ver inte n\u00f6dv\u00e4ndigtvis inneb\u00e4ra svettiga pass p\u00e5 gymmet. Att bara g\u00f6ra ett par anpassade \u00f6vningar om dagen kan g\u00f6ra stor skillnad f\u00f6r den som har ont i kn\u00e4et.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/livsstil\/starka-hoften\/\" data-type=\"post\" data-id=\"1143\">Forts\u00e4tt l\u00e4sa om att&nbsp;st\u00e4rka h\u00f6ften<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kn\u00e4leden \u00e4r en led som ofta f\u00e5r utst\u00e5 mycket belastning och skador. Att det g\u00f6r ont i kn\u00e4t efter eller under anstr\u00e4ngning \u00e4r d\u00e4rf\u00f6r inget ovanligt. Det finns flera olika typer av kn\u00e4sm\u00e4rtor och anledningar till att man f\u00e5r ont. M\u00e5nga av dem g\u00e5r att f\u00f6rebygga och behandla genom att st\u00e4rka upp musklerna kring kn\u00e4na. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1596,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1119],"tags":[1106],"class_list":["post-1142","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-behandling","tag-featured"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v21.7 (Yoast SEO v21.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>St\u00e4rka kn\u00e4na | Joint Academy<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/behandling\/starka-knana\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"St\u00e4rka kn\u00e4na\" \/>\n<meta property=\"og:description\" content=\"Kn\u00e4leden \u00e4r en led som ofta f\u00e5r utst\u00e5 mycket belastning och skador. 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