{"id":1144,"date":"2018-12-17T16:49:25","date_gmt":"2018-12-17T16:49:25","guid":{"rendered":"https:\/\/artrosorg2\/www-artros-org-37\/?page_id=893"},"modified":"2025-03-06T08:16:26","modified_gmt":"2025-03-06T08:16:26","slug":"rehabiliterande-traning-for-kna","status":"publish","type":"post","link":"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/behandling\/rehabiliterande-traning-for-kna\/","title":{"rendered":"Tr\u00e4ning f\u00f6r kn\u00e4"},"content":{"rendered":"\n<p>Det finns m\u00e5nga olika kn\u00e4skador och kn\u00e4problem. Vissa av dem \u00e4r rena olycksh\u00e4ndelser medan andra \u00e4r kroniska sjukdomar (t.ex. artros). M\u00e5nga av de olika tillst\u00e5nd som g\u00f6r att man f\u00e5r ont i kn\u00e4t g\u00e5r dock att f\u00f6rebygga och <a href=\"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/behandling\/behandla-med-joint-academy\/\">behandla<\/a> med hj\u00e4lp av anpassad tr\u00e4ning. Tr\u00e4ning st\u00e4rker kn\u00e4t och g\u00f6r det mer motst\u00e5ndskraftigt. Ofta v\u00e4ljs specifika kn\u00e4\u00f6vningar ut f\u00f6r att rehabilitera ett skadat kn\u00e4. Kn\u00e4rehab g\u00f6rs ocks\u00e5 efter exempelvis operation f\u00f6r att komma tillbaka till utg\u00e5ngsl\u00e4get efter ingreppet.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-loparkna\">L\u00f6parkn\u00e4<\/h2>\n\n\n\n<p>En vanlig&nbsp;\u00f6verbelastningsskada&nbsp;i kn\u00e4t \u00e4r <a href=\"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/diagnos\/loparkna\/\">l\u00f6parkn\u00e4<\/a>. Symptomen p\u00e5 detta tillst\u00e5nd \u00e4r att det g\u00f6r ont p\u00e5 utsidan av kn\u00e4t, s\u00e4rskilt n\u00e4r du tr\u00e4nar. Ofta g\u00e5r besv\u00e4ren \u00f6ver om man vilar ett par dagar fr\u00e5n tr\u00e4ning. Blir det inte b\u00e4ttre kan det dock vara aktuellt med anpassade, fysiska \u00f6vningar. En fysioterapeut (sjukgymnast) \u00e4r duktig p\u00e5 att ta fram rehabiliterande kn\u00e4\u00f6vningar. Om denna rehab f\u00f6r l\u00f6parkn\u00e4 inte ger resultat kan en kortisoninjektion, st\u00f6tv\u00e5gsbehandling eller&nbsp;operation vara n\u00f6dv\u00e4ndigt.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-hopparkna\">Hopparkn\u00e4<\/h2>\n\n\n\n<p>Det finns m\u00e5nga olika typer av kn\u00e4problem. Ett exempel \u00e4r s\u00e5 kallat hopparkn\u00e4, d\u00e4r man upplever sm\u00e4rta p\u00e5 framsidan av kn\u00e4t under kn\u00e4sk\u00e5len. Detta \u00e4r en skada som \u00e4r v\u00e4ldigt vanligt f\u00f6rekommande bland idrottare som ut\u00f6var sporter som volleyboll eller h\u00f6jdhopp &#8211; d\u00e4rav namnet. Den&nbsp;b\u00e4sta formen av rehab f\u00f6r hopparkn\u00e4 \u00e4r att minska den skadliga aktiviteten och ers\u00e4tta den med excentrisk styrketr\u00e4ning. Detta kan eventuellt kombineras med st\u00f6tv\u00e5gsbehandling och\/eller operation.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-meniskskada\">Meniskskada<\/h2>\n\n\n\n<p>Den som \u00e4gnar sig \u00e5t idrott, s\u00e5som bollsporter, kan \u00e5dra sig en meniskskada. Detta yttrar sig vanligen i form av starka, stickande sm\u00e4rtor i kn\u00e4t. De flesta meniskskador l\u00e4ker ut av sig sj\u00e4lvt, men ibland beh\u00f6vs ytterligare behandling. Den inledande rekommendationen vid all form av pl\u00f6tslig skada&nbsp;\u00e4r att f\u00f6lja den s\u00e5 kallade RICE-principen:<\/p>\n\n\n\n<p>R &#8211; rest, avbryt det man h\u00e5ller p\u00e5 med. <br>I &#8211; ice, kyl ner omr\u00e5det som g\u00f6r ont. <br>C &#8211; compression, l\u00e4gg p\u00e5 tryckf\u00f6rband. <br>E &#8211; elevation, ha kn\u00e4t i h\u00f6gl\u00e4ge.<\/p>\n\n\n\n<p>Behandling av meniskskador skiljer sig fr\u00e5n annan kn\u00e4rehab d\u00e5 den som v\u00e4l f\u00e5tt en meniskskada kraftigt \u00f6kar risken att f\u00e5 det igen. D\u00e4rf\u00f6r \u00e4r rekommendationen n\u00e4stan alltid att g\u00f6ra mindre av det som ledde fram till skadan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-rehab-med-gummiband\">Rehab med gummiband<\/h2>\n\n\n\n<p>M\u00e5nga som drabbas av artros eller olika kn\u00e4skador f\u00e5r rekommendationen att anv\u00e4nda sig av excentrisk styrketr\u00e4ning. Detta kanske l\u00e5ter komplicerat, sv\u00e5rt och tungt &#8211; men det beh\u00f6ver det inte vara. Det \u00e4r absolut inte n\u00f6dv\u00e4ndigt att b\u00f6rja med tunga vikter. Ist\u00e4llet finns det gott om bra alternativ som kan g\u00f6ras hemma. Ett alternativ \u00e4r att b\u00f6rja g\u00f6ra kn\u00e4\u00f6vningar med gummiband. Detta har hj\u00e4lpt m\u00e5nga att bli sm\u00e4rtfria p\u00e5 ett enkelt s\u00e4tt.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-olika-knaovningar\">Olika kn\u00e4\u00f6vningar<\/h2>\n\n\n\n<p>Det finns m\u00e5nga bra kn\u00e4\u00f6vningar som kan anv\u00e4ndas som rehab. Ett exempel p\u00e5 en \u00f6vning som kan g\u00f6ras med ett gummiband \u00e4r att f\u00e4sta ena \u00e4nden i ett bordsben och den andra runt vaden och sen f\u00f6ra benet bak\u00e5t. En annan bra \u00f6vning \u00e4r att ha bandet runt skenbenen och sen str\u00e4cka det genom att ta ett steg sidledes. Detta st\u00e4rker b\u00e5de kn\u00e4na och de stabiliserande musklerna kring h\u00f6fterna.<\/p>\n\n\n\n<p>Det g\u00e5r ocks\u00e5 att anv\u00e4nda mer klassiska kn\u00e4\u00f6vningar som rehab. Exempel p\u00e5 den h\u00e4r typen av \u00f6vningar \u00e4r utfallssteg och kn\u00e4b\u00f6j, med eller utan belastning. F\u00f6r den som inte \u00e4r van att tr\u00e4na rekommenderas att bes\u00f6ka en fysioterapeut (sjukgymnast) eller personlig tr\u00e4nare innan tr\u00e4ningen p\u00e5b\u00f6rjas. Detta f\u00f6r att s\u00e4kerst\u00e4lla att alla r\u00f6relser utf\u00f6rs med r\u00e4tt teknik. Kn\u00e4\u00f6vningar som inte g\u00f6rs p\u00e5 r\u00e4tt s\u00e4tt kan n\u00e4mligen f\u00f6rv\u00e4rra besv\u00e4ren.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-sammanfattning\">Sammanfattning<\/h2>\n\n\n\n<p>Kn\u00e4skador \u00e4r n\u00e5got som drabbar n\u00e4stan alla m\u00e4nniskor i n\u00e5gon form. Vid stark och ih\u00e5llande sm\u00e4rta i kn\u00e4t b\u00f6r man upps\u00f6ka en l\u00e4kare f\u00f6r att f\u00e5 r\u00e5d och i v\u00e4rsta fall en remiss till operation. Men i de allra flesta fall g\u00e5r det att \u00e5tg\u00e4rda sj\u00e4lv med hj\u00e4lp av kn\u00e4\u00f6vningar som rehab. Att st\u00e4rka kn\u00e4na kan ocks\u00e5 f\u00f6rebygga framtida besv\u00e4r.<\/p>\n\n\n\n<p>Forts\u00e4tt l\u00e4sa om <a href=\"https:\/\/www.artros.org\/artrosbehandling\/rehabiliterande-traning-for-hoften\/\">rehabiliterande tr\u00e4ning f\u00f6r h\u00f6ften<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Det finns m\u00e5nga olika kn\u00e4skador och kn\u00e4problem. Vissa av dem \u00e4r rena olycksh\u00e4ndelser medan andra \u00e4r kroniska sjukdomar (t.ex. artros). M\u00e5nga av de olika tillst\u00e5nd som g\u00f6r att man f\u00e5r ont i kn\u00e4t g\u00e5r dock att f\u00f6rebygga och behandla med hj\u00e4lp av anpassad tr\u00e4ning. Tr\u00e4ning st\u00e4rker kn\u00e4t och g\u00f6r det mer motst\u00e5ndskraftigt. Ofta v\u00e4ljs specifika [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1600,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1119],"tags":[],"class_list":["post-1144","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-behandling"],"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>Tr\u00e4ning f\u00f6r kn\u00e4 | 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\/rehabiliterande-traning-for-kna\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tr\u00e4ning f\u00f6r kn\u00e4\" \/>\n<meta property=\"og:description\" content=\"Det finns m\u00e5nga olika kn\u00e4skador och kn\u00e4problem. Vissa av dem \u00e4r rena olycksh\u00e4ndelser medan andra \u00e4r kroniska sjukdomar (t.ex. artros). M\u00e5nga av de olika tillst\u00e5nd som g\u00f6r att man f\u00e5r ont i kn\u00e4t g\u00e5r dock att f\u00f6rebygga och behandla med hj\u00e4lp av anpassad tr\u00e4ning. Tr\u00e4ning st\u00e4rker kn\u00e4t och g\u00f6r det mer motst\u00e5ndskraftigt. 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