Strengthening the muscles around your knee
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- Jack Beresford
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Strengthening the muscles around your knee
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
I suppose I'm not the only one on this site who might benefit from some advice in this important area!
Jack
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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
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Re: Strengthening the muscles around your knee
dont do turns and you wont have that problem!Jack Beresford wrote: I blew out my knee recently doing a turn -
re-hab
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.......
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- Jack Beresford
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knee
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
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
Jack Beresford
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...
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...
re-hab
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.