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
Thread: Exercises to strengthen knees?
12-02-2012, 06:31 AM #1
Exercises to strengthen knees?
12-02-2012, 06:36 AM #2
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12-02-2012, 09:43 AM #3
12-02-2012, 10:12 AM #4
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12-02-2012, 10:24 AM #5
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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.B.S. Human Nutrition, Foods and Exercise
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12-02-2012, 10:24 AM #6
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.
12-02-2012, 10:40 AM #7
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.أشهد أن لا إله إلاَّ الله و أشهد أن محمد رسول الله
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12-02-2012, 11:00 AM #8