|
|
Thread Tools | Search this Thread | Display Modes |
04-28-16, 04:33 AM | |
VF Supporter
Join Date: Jun 2003
Location: pittsburgh
|
i recently hyper extended my knee (owwww)
the physical therapist has had me doing really heavy (50lb+ loads) squats, squat variants, deadlifts and side step ups (less weight on those as I kept managing to fall off *facepalm*) it has made a HUGE difference!
__________________
you can have my caffeine when you pry it from my cold dead hands |
04-28-16, 05:32 AM | |
Join Date: Feb 2002
|
I have moderate chondromalacia in my knees (as of an MRI about 10 years ago). What has helped my knees immensely is lowering my step height to the lowest position and cutting my step aerobics down to 1-2 times per month. In addition to that I agree with the above posters with strengthening the posterior chain and working on the inner thigh area. Adding in deadlifts, glute bridges and general floor work helped. Also a major player was adding in more yoga that concentrated on hip flexibility. Over the years I have gone to wincing after a step workout and not being able to jog very far to training for my first 10K knee pain free. I still can't do step as often as I used to and there are certain exercises I still don't do, such as forward lunges, but overall my knee pain is much, much better.
|
04-28-16, 05:45 AM | |
Join Date: Jan 2003
Location: Western North Carolina
|
The things that have helped my knees the most are:
1. What bex said 2. going barefoot. I guess the theory behind this is that all the little muscles in your foot get deconditioned when you wear shoes all the time which will affect your knees, hips, lower back. I couldn't have imagined in a couple of years ago, but I work out without shoes and my knees are the best they have been in over a decade. I transitioned to that gradually, though. I started with barefoot for strength/metabolic workouts. i liked it! Then I tried some cardio workouts barefoot, even step but with my shoes nearby (as my feet weren't used to this), then I eventually transitioned to all barefoot. I am not barefoot for outside stuff yet. I am also buying shoes that are minimalist now and trying that for every day wear but I am barefoot as much as possible in my everyday life as well. My PT said that some people need the cushioning of a shoe for shock absorption but some people do not, FYI. I don't know how to know that. I will say I can't stand wearing cushiony workout shoes now. |
04-28-16, 07:19 AM | |
Join Date: Jan 2008
Location: IL
|
These are all great replies and I'm going to mention some workouts from the restorative route. Strong Knees is excellent for strengthening the area surrounding the knees. What Bex mentioned by her Physio is the exact description of one of the exercises minus the ankle weights. This dvd has really helped my knees when they start to bother me...in fact, I should keep it in my rotation all the time (but don't!) There's a premix to just do a 7 minute w/o which hits everything about the legs when you're just wanting to do a quick add-on, as the dvd has lots of PT info on it as well.
Debbie Sieber's Total Body Solution features Chad Waterbury, who is a Physical Therapist, IIRC, and is another one with focus on certain body parts, including the knees, but I tend to grab Strong Knees (for the knee area) more often. |
04-28-16, 08:34 AM | ||
Join Date: Apr 2006
|
Quote:
|
|
04-28-16, 09:02 AM | |
VF Supporter
Join Date: Aug 2002
Location: Raleigh, NC
|
Foundation Training is also a good program. They have some short videos on YouTube that helped my back almost immediately.
__________________
Laura Laura's Workout Mantras: Something is better than nothing The best workout is the one you will DO |
04-28-16, 04:19 PM | |
Join Date: Dec 2002
|
Just doing Margaret's workouts for years did the trick. She has a lot of floorwork, which I like and do with ankle weights, but no lunges or deep squats which used to kill my knees. Her pulsing squats are tough and get the job done. I wound up strengthening all the muscles supporting my knees. I had had knee problems since high school. Knee problems in my family are genetic.
__________________
"Think for yourself, or others will think for you without thinking of you." Henry David Thoreau |
Tags |
knee, knee exercises, knees |
Thread Tools | Search this Thread |
Display Modes | |
|
|