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  1. #1
    Registered User 4343's Avatar
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    Exercises to strengthen knees?

    I injured my knee about 3 weeks ago (Patellar subluxation) and I am looking for some exercises to strengthen my knee back up and to prevent this from happening again...

    I have heard to strengthen my hamstrings, inner thigh, and quads as these support the knees

    Any tips? Greatly appreciated
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  2. #2
    Objective optimist Xuaxace's Avatar
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    The knee is a joint... a proper routine that hits all the muscles that run that joint is what you need.
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  3. #3
    Registered User badidea's Avatar
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    Squats done with proper form are the best exercise to strengthen the knee. Despite what any bro scientist might say.
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  4. #4
    Platinum Account ruckin's Avatar
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    Originally Posted by badidea View Post
    Squats done with proper form are the best exercise to strengthen the knee. Despite what any bro scientist might say.
    yes, this. also, i imagine that deadlifts would help too
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  5. #5
    Registered User VTRunner's Avatar
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    Have you been to a physical therapist yet to have them assess where your muscle imbalance is located? The types of rehab exercises that you'll need to perform depend on whether you have medial quad weakness, lateral quad weakness, gluteus medius weakness, hamstring tightness, etc, as any of these could cause problems with patella tracking. I would not recommend starting a rehab program without PT supervision, as you may do the wrong exercises for your specific condition and end up making the imbalance worse.
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  6. #6
    Registered User Chalky50's Avatar
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    4343, Squats and dead lifts with suitable training weights and reps, using proper form will strengthen that knee. Be sure that you have the doc's ok before intensively working that injured knee. You gotta "walk before you can run". If you're into any sports, pace yourself on the recovery. Many athletes tend to push themselves hard, even when injured. It can just set all your progress back with a re-injury if you're impatient about it. Good luck on your recovery. If you're young, you'll especially bounce back soon enough.
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  7. #7
    Bodyspace Stalker MakeABanana's Avatar
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    Patellar subluxation is caused by muscle imbalances. Many people consider a weak vastus medialus (the inner quad AKA the teardrop) to be the main culprit, but a weak core may have a major role in subluxation as well because it may lead to excessive medial rotation of the femur.

    Check some of the exercises out halfway down this webpage. I recommend hanging leg raises as a very awesome exercise overall: http://www.sportsmd.com/sportsmd_articles/id/292.aspx

    Remember to start off light and work on form for now. If things get worse, go see a doctor.
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  8. #8
    Registered User Garage Rat's Avatar
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    Try some light sled dragging foward, backwards and even sideways.
    No eccentric load,your legs move in a more natural moment pattern(not locked in to a machines groove),and you can do this almost anywhere.
    I use a sled made from a tire up and down the street in front of my house.
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