What leg excersies are good when...
Jack and Sue
pain. I don't have access to a gym to use machines either. Any suggestions
for what to do at home to build up my quads, glutes and hams? Thanks!!
Sue in Vegas
Hobbes
Start doing bodyweight squats as low as you can and get your knees back
in shape. Also stretch the gluts and hamstring muscles.
--
Keith
Hobbes
<khobman800-CBC4C...@sn-ip.vsrv-sjc.supernews.net>,
Hobbes <khobm...@yahoo.com> wrote:
I should actually exapnd on that a bit.
Most people use poor technique when they squat. They drive the knees
forward excessively. Also knee joint problems tend to be created by
muscles pulling the knee out of the proper tracking movement. So when
you do both (squat poorly and create muscular imbalances about the knee
joint) you have a prescription for sore knees. Been there - done that.
As someone who sprinted a lot my hamstrings got so tight and short my
knees were affected.
With healthy knees there is nothing wrong with letting the knees come
forward some and doing an olympic style squat. But you don't have
healthy knees.
I would start doing a variety of stretches and joint exercises aimed at
restoring joint health in the knees. You can think in terms of building
muscle all you want, but if your knees are screwed you aren't really
helping your legs by doing that, are you?
Start with circular movements for the ankles, knees and hips.
1. Draw circles with your toes to stretch your ankles. Also up and down
movement on a step to stretch the lower leg.
2. Knee circles - quite small and aimed more at warming up the joint.
3. Hula hoop type of movement for the hips.
4. Good mornings - do this more for stretching the hamstrings. Keep the
back neutral and focus on creating a dynamic stretch of the hamstring.
http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html
5. One legged glute stretch
http://www.exrx.net/Stretches/GluteusMaximus/Squatting.html
Note you have to grasp something and this is a partial movement. After
doing this:
6. Deep squat
I would still hold onto something and try not to let the shins come
forward. Push your butt back. As your knees get better you can start
squatting more normally. If your knees are too sore squat down onto a
hassock or box and really work at not letting the knees travel forward.
Go here for some good squattage pointers
http://www.stumptuous.com/cms/displayarticle.php?aid=52
7. Lunges and/or side lunges and other stretches as desired.
--
Keith
David Cohen
Go hiking with the dog up on Mount Charleston.
Works for me.
No dog? Go adopt one.
David
Charles
wrote:
My long-term knee problem has been steadily worsening and I am due for
an arthroscopy very soon. I am assured that will cure the problem and
I will be out the same day.
There is apparently a large amount of 'debris' floating about, as the
result of over-use/abuse over a long period of time.
I shall be glad to get it done and be able to rely on the knee again.
The prognosis is very good and my surgeon is confident that I will be
delighted with the results. I should have had it done a couple of
years ago and saved myself some pain.
Hobbes
Charles <j...@msn.com> wrote:
Debris in the knee is going to cause inflammation and joint pain. Good
luck with your surgery.
--
Keith
Jack and Sue
technique. I am a stickler for proper technique so I thought I was doing
things correctly, but I will double check. :) Maybe my cat would like to
hike Mt Charleston. :)
Sue in Vegas
Steve Freides
news:C6utg.2051$RD.479@fed1read08...
A bicycling motion can be very knee friendly. Just lay on your back and
do pretend bicycling, fully extending the knee each time, and see how
that makes you feel. It'll give your belly a workout, too, depending
the state of your abdominal muscles. If that agrees with you, you might
try riding a real bicycle or at least an exercise bicycle to see how
they feel. Keith's suggestion of bodyweight squats is great, but even
those can be hard on some knees, so give all these suggestions a try and
see what works best for you. If you squat in any form, be sure to keep
your knees tracking in the same direction as your feet - that's very
important.
Good luck.
Steven Vasilogianis
Today I heard about Peterson Step Ups which are supposed to be good
for the knees, looking forward to trying these myself.
http://www.jumpusa.com/jumpersknees.htm
Wall squats are a good way to progress to body weight squats if you
can't yet do them. I've even done them while holding on to some
dumbbells.
I found the leg press to be a useful tool for strengthening my leg,
and got a gym membership just to use that one piece of equipment. I
recommend doing them one legged (if you have only one bad knee). I did
them with two legs for awhile, and later found I couldn't even push
the empty sled with my injured knee without pain.
HTH
Charles
wrote:
I shall be hors de combat for about a week, possibly a fortnight, and
then back to full fitness apparently.
JamesG
I have noticed that doing deadlifts is easier on my knees than squats
and deadlifts work my quads, glutes, and hams. I have even noticed
that my knees seem stronger and hurt less after training at deadlifts.
Be careful and be sure to use good form! Deadlifts are my favorite
lift and I feel that they have been the most beneficial to my overall
strength.
Good Luck,
James