something to strengthen muscles/tendons around knees?

[flyinion]

As I've started lifting the last 4 weeks I've been noticing my right knee getting more and more sore. I've had problems with it off and on over the years just from various "accidents" with it since my teens, so I think this is just old injuries/scar tissue coming back to bite me. I've been noticing soreness above and below the knee on the inside edge of the leg. Just on either side of the kneecap. I assume that's tendon.

I don't seem to have a problem with deadlifts or leg curls on a machine. However doing squats on a smith machine (only thing I have available right now, although the bottom is adjustable and I guess I need to figure out how to work that part as well) or leg extensions on a machine are the two big irritants. I'm wondering if there is something I can do to strengthen those areas of the knee to help this problem. It definitely seems muscle/tendon related and not internal like cartilage or something. The leg extension seems to be the biggest culprit. I'm almost wondering if I should dump those for a while and just do an extra set of deadlifts or squats?

[RT1957]

moar squats drop the leg extension....even goblet squats for added volume after your regular squat work. Step ups are also a great exercise. Walking Lunges split squats....etc

[flyinion]

moar squats drop the leg extension....even goblet squats for added volume after your regular squat work. Step ups are also a great exercise. Walking Lunges split squats....etc

Thanks, I'll give that a try. I've been following a program (not from this site) that basically does a whole body work out 3x a week alternating between two routines. For legs routine A is deadlift, squat, leg curl, leg extension, calf raises. Routine B is deadlift, leg press, leg curl, leg extension, calf raises. 1 set each max weight that can be done 8-10 reps. I've been thinking about dropping it and trying out Stronglifts 5x5 though instead.

[KoolDJVader]

This article might be helpful

https://www.t-nation.com/training/18...letproof-knees

[Zoosh]

For the longest, the only compound known to promote tendon/ligament health was cissus " cissus quadrangularis" . GNC used to sell it under the name "Super Cissus". I am a STRONG BELIEVER in this stuff. Does a lot of great things to blood chemistry as well. Most folk figure out within three days whether or not it is for them.

[ironwill2008]

As I've started lifting the last 4 weeks I've been noticing my right knee getting more and more sore. I've had problems with it off and on over the years just from various "accidents" with it since my teens, so I think this is just old injuries/scar tissue coming back to bite me. I've been noticing soreness above and below the knee on the inside edge of the leg. Just on either side of the kneecap. I assume that's tendon.

I don't seem to have a problem with deadlifts or leg curls on a machine. However doing squats on a smith machine (only thing I have available right now, although the bottom is adjustable and I guess I need to figure out how to work that part as well) or leg extensions on a machine are the two big irritants. I'm wondering if there is something I can do to strengthen those areas of the knee to help this problem. It definitely seems muscle/tendon related and not internal like cartilage or something. The leg extension seems to be the biggest culprit. I'm almost wondering if I should dump those for a while and just do an extra set of deadlifts or squats?

Before you do possibly more damage to your knee, you should get it checked out by an Orthopedist to see exactly what's going on with it, and determine a reasonable course of action. Guessing at the problem, and throwing random exercises at it, could have serious consequences.

[pearcem1210]

I agree seeing a Doctor before pushing it further. I overwork my knee from running, so I have to brace it now and then to realign it. There are several knee stretches you can do to help in the healing and strengthening process.

[flyinion]

Thanks everyone. After two days off it seems like most/all the soreness is gone. I'm thinking I need to be better about making sure I stretch it properly before doing anything with it. Also I found some stretching exercises that I've been trying out since Friday that make me think all my years of doing nothing have caused things to get overly tight. Now that I'm exercising again, those tight muscles aren't happy. I think it could also be a gear issue. A few weeks ago I bought some of the minimal type running shoes since they're very flat and fairly thin. I mostly bought them for lifting in, but thought I could walk in them too until I realized I'm too heavy for the cushioning they offer right now.

I also found out after a visit to a running shoe store where they fit you properly etc. that I over pronate when I walk which would put stress on the exact area I've been having soreness. Of course I was also walking in those minimal running shoes since I didn't have anything else and those offer no support/control for over-pronation.

[DuracellBunny]

I would agree with the bit about seeing the doc, but I do have some advice as well: do more hamstrings and drop the leg extensions for a little while.

One of the functions of the hamstrings is to stabilize the knee when using the quads. The mechanics of the leg extension machines make it difficult for the hamstrings to engage, introducing a level of instability to the knee. Some people have big issues with leg extensions and some none at all.

If leg extensions are bothering you, then rotate them out of your training for a while, strengthen your hams, see the doc and then rotate them back in after getting the doc's approval.