Ok got a lady pretty fit, on a weights and cardio program. Problem is she has no cartilage in one knee and the other is on the way out. Anybody got some good leg workouts that wont bug her knees?
Already doing:
Wall sits
Deadlifts
Weighted step-ups (short step)
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02-22-2011, 12:00 PM #1
Lower body exercises for client with bad knees.
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02-22-2011, 01:52 PM #2
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02-22-2011, 02:58 PM #3
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02-23-2011, 03:26 PM #4
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02-23-2011, 05:03 PM #5
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02-23-2011, 05:58 PM #6
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02-23-2011, 06:06 PM #7
You need to find out more information.
Someone telling you that they have no cartilage can mean a few things. There are two kinds of cartilage; articular and meniscal. Many people get meniscal removed and assume they have "bone on bone" contact when in fact they still have articular cartilage.
Find out as much info as possible and report back. Does she have pain when completing exercises using her knees?
TKEs are GREAT and in my mind a must. Short box (I mean 6" low at first) step downs work well too... keeping one knee bent while other leg is on the ground, then extend leg that is bent on the box to raise up and repeat. These exercises should help strengthen all the ligaments/tendons surrounding the knee joint.
I'd stay away from the wall sits. I see it more as a torture exercise than building strength and the stress it puts on the knee joint is not worth it. Go bodyweight squats instead, use a box to determine how far she goes down. Once she gets comfortable at a certain level, go a little lower and try to get to parrallel eventually but don't be concerned if it never happens.
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02-23-2011, 07:00 PM #8
Thanks for this response this is what I was looking for. I'll ask her what was removed, but she has pain when completing exercises such as squats, or really anything that puts her knees through a full or almost full range of motion. She is ok with wall sits, as they don't hurt the knees, same with step ups. Also when I said deadlifts I meant straight leg, and she's ok there too. I'll certainly add in some TKEs and ease up on the wall sits, I just have trouble not exercising the largest muscles in her body ya know?
Reppd fur sure
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02-23-2011, 07:16 PM #9
If she can do 3 quarter squats stick with that for now. Like I said use a high box if its not painful. Box plus four 45 lb plates or whatever for example. After some sessions at that height try and take a plate away and go lower, if no pain AWESOME keep on going hope you get to parrallel eventually. Slow and steady wins the race
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02-23-2011, 08:23 PM #10
I work with a lot of older/not in good shape people with issues like this and honestly, even among those with knee injuries/no cartilage, it's going to be a unique case every time. Try hip abductions (+ weight on a cable machine if possible) and standing knee extensions (stand on one foot, bend other knee up to 90 degrees, bend, straighten, bend, straighten). For hamstrings she might tolerate hamstring curls on a ball, or maybe just do simple hip lifts on the floor and make her focus on digging in her heels to get the backside of the legs.
So basically, experiment. Some things will feel okay, some things will hurt. Go in with a long list of exercises and try them all.
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02-23-2011, 10:42 PM #11
Does she have a primary physician or is she working with a physical therapist? Start there. It sounds like there is some information she is leaving out or doesn't know about. If it's just the squats causing her pain (assuming BW), there is a good chance its not the squat but how she is executing the squat.
As for suggesting 50+ reps......why?
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02-23-2011, 11:18 PM #12
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02-24-2011, 06:30 AM #13
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I to believe wall sits are a dangerous choice for a client with bad knees. I actually learned this in a certification course and it makes sense. If you look at the biomechanics of it all of the weight is placed on the knees. If you have cable machines with the foot attactment straight leg extensions and flexion are great choices for them to start out with.
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02-24-2011, 10:41 AM #14
Thanks I'll add some of those in, good stuff.
I think she worked with a pt before but Its been several years. They basically told her she could use the knee, but I'm trying to make her use it without hurting it and driving her away. And yeah BW squats cause her pain, and her form is actually pretty good when I made her try a couple.
What 50+ squats are a bad idea? lol
Thanks for the suggestions, I'll add some cable work too. I can see how wall sits would put pressure on the knee, but they seem to be ok with her so who knows.
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02-24-2011, 02:07 PM #15
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02-25-2011, 04:56 AM #16
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02-25-2011, 09:49 AM #17
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02-25-2011, 10:05 AM #18
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02-25-2011, 10:48 AM #19
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02-25-2011, 02:40 PM #20
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- Location: Melbourne, Victoria, Australia
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That's what we have an education system for, and experienced trainers in the gym the new trainer works at.
If you rely on message boards for your professional education, your career isn't going to be exactly a sterling one.
Fair enough to be asking about obscure stuff. But "bad knees"? As Nick said, that's not a diagnosis, it's meaningless by itself. If a client complains of any pain, it goes like this,- Have you had this diagnosed by a medical professional?
- If yes, what were the recommendations? Okay, let's follow them.
- If no, let's try an exercise.
- If exercise hurts, check technique.
- If technique is bad, correct. Return to #3.
- If technique is good and pain is still there, try another exercise. Return to #3.
- If every appropriate exercise leads to pain, tell client to go to doctor. Return to #1.
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10-17-2011, 08:47 PM #21
nice to know we have such good trainers.......... sarcasm loooooook static holds like wall sits are not bad on the cartilage maby if its the miniscus and leg extensions put alot of pressure under the petalla so find out what area is wrong with here cartilage and ajust to it . all wall sits are is just cartilage on cartlage pressure nothings gona happen from that unless u add impact witch that impact will crack it and the movement with the impact grinds it away at the same time. also let me know and explain if u disagree
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08-24-2015, 07:46 PM #22
Hi, thanks for the read... I too have a client with the same issues and am struggling to work the lower body.. any sort of flexion and or extension exercise is an issue, Squats - Step Ups - Lunges - split Squats, even Spin is a problem..
Thanks for the idea of the TKE exercise, but if any one has any more ideas it would be appreciated.. Thanks to the original poster and I do apologise for jumping your post.
Cheers
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08-26-2015, 05:16 PM #23
Ballet dancers do plie's and demi-plie's to strengthen their knees as well as releve's.
I know these work because in the late 90s I was taking a lot of ballet and jazz classes at high powered studios in NYC to help my competition dancing. I had a really bad knee that was bothering me. After three weeks of three classes a week, my knee was not hurting.
We did all sorts of balancing exercises at the barre.
Just a thought.
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08-29-2015, 09:46 PM #24
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08-31-2015, 09:41 AM #25
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