Kniekontrolle

Knee control - simply and effectively reduce the risk of knee injuries!

Knee control for injury-free sport

Annually occur in Germany over two million sports injuries. Many are preventable. For sportsmen and women can actively do something to reduce their risk of injury. This alone through a well-planned warm-up: Numerous scientific studies have shown that structured warm-ups can reduce the risk of injury by more than 50 percent - with only 10 to 15 minutes of exercise twice a week.

The app knee control contains an effective and proven exercise program which is performed as a warm-up. It provides better control ensures knee and helps to reduce the risk of injury. Because the positive effects of sport and exercise can only be fully exploited if injuries are avoided.

The app is aimed at training managers and trainers, trainers and recreational athletes. The exercises are recommended from the age of ten years.

The exercises

The knee-control program consists of six basic exercises, each with four levels of difficulty. Is a Level mastered with good form, comes the next difficulty level. For each exercise, there are partner exercises.

Perform one of the six basic exercises per workout. We recommend two to three sets of eight to 15 repetitions, the forearm support (Exercise 4) 15 to 45 seconds.

Total knee control program takes about 10 to 15 minutes. If you have questions about the correct execution of the exercises, consult a / n experienced trainer / instructor in or / in. By the time you develop movement patterns that are little injury intense. Vary to keep the interest retained in the training!

The developers

The program and the app knee control ( "Knäkontroll") were originally developed in Sweden. The copyright (Copyright ®) are from SISU Idrottsböcker AB and Swedish Sports Confederation. All rights reserved. The reproduction or other use of this work in any form or by electronic, mechanical or currently known or later developed, other means is not permitted without the written consent of the copyright holders.

The Foundation for Safety in sports has created and published to make the German sportsmen / women access this easy to implement preventive training to this German version of the originally available only in Swedish App "Knäkontroll". The aim of the foundation is to reduce the number and severity of accidents, injuries and damage in the sport. More information on the foundation under www.sicherheitimsport.de. the publication of the knee control app by the Barmer was promoted.

Publisher: Foundation for Safety in Sports

Support: Barmer

Development: inventivo

Copyright: 2017 SISU Idrottsböcker AB and Swedish Sports Confederation