Strengthening the muscles around your knee

[Jack Beresford]

Does anyone have any tips for strengthening the muscles around the knee? I blew out my knee recently doing a turn - not quite sure how bad it is just yet. It was suggested I try to build up those muscles so I avoid a repeat.

I suppose I'm not the only one on this site who might benefit from some advice in this important area!

Jack

[Beeline2.0]

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[C.P.Odom]

Cycling is good but it is very linear; meaning it will not build strength to resist rotation. Trail running is excellent but you will need to recover before starting.

[kbk66]

I've had several knee surgeries, and if you decide to run do it on sand its more forgiving, leg curls are the best way to strengthen the thigh, then lay down on your stomach and do reverse curls, this is info from my orthopedic surgeon, and make sure when doing any type of sports you have good shoes, all my problems started at my feet and worked their way up, good luck on the knee

[albert]

I blew out my knee recently doing a turn -

dont do turns and you wont have that problem!

[frankfqr]

A BIG part of my knee re-hab was using those rolling platforms ( I forget the name). But I know you've probably seen them. Like a rocking see-saw, specificaly to strengthen all the muscles around the knee. That an bicycle. Low impact. Good luck Jack.......

[Mark Ramirez]

Frank, Are you thinking of Tony Little's Gazell work-out machine? You're spot-on about doing things low impact. Jack if you want to cycle do it gradual at first, and then build up resistance as your knee gets better.

[KenM]

Squats are good. You can hold dumbells to add resistance and doing them on a balance board is good too.

[Jack Beresford]

Albert:

dont do turns and you wont have that problem!
Laughing

You sound like my doctor!

Thanks for all the other good input - keep it coming! Cruising isn't an option!

Jack

[SFKneelo]

Jack,

KenM.

Squats are good, form is very important.

You've tweaked your cartiledge, and perhaps your MCL.

First off is to get the assessment I mentioned. Understanding the extent of the damage is very important.

Look into support braces for surfing, ala neoprene sleeves at the least, open patella with stays perhaps as the most. Bastion that puppy.

Your damage isn't as much about the strength of your quads, but against the lateral motion outwards. Strengthening the quads will help support the structure, but the lateral motion isn't bastioned by that alone.

There's a skiier exercise, where you hop across a plane. Plant the outer and be ginger on the inner... land on your outer and be ginger on your inner... like an exagerated parallel move. That can be ramped up.

There are exercises that will make you worse off, like using some weight room machines.

Seriously... you're best bet is to get that puppy assessed, get the P/T referral, and check in ASAP!

Call for more...

[kbk66]

google- bad knee workout

[frankfqr]

Ken's got it. Balance board, that's generic, but the product name is (googled) "Indo board", that one sounds good but there are many versions. All same principal, multi motion, side to side. Knee muscle specific. BUT, SFK, hit it perfect, if your feeling lot's of discomfort after a short time get it checked. Activity could cause more damage.

[SFKneelo]

Jack, again, you're talking short term... phone? Also, Dr. Bill...

[KenM]

For some in pool knee rehab exercises check out the book Heal Your Knees by Dr Robert Klapper. That is, after you call Dr Bill.

[KenM]

If your into yoga the pose Virabhadrasana II (no, I can't pronounce it) also known as warrior pose 2 is highly recommended for the knees. For those not into yoga it's basically a lunge.