I have really bad knees. They pop sometimes when I walk and two of my sisters had three knee surgeries before they were 22 years old. I am afraid that my knees will give out on me and I know that I need to strengthen them in order prevent that. How can I go about working out hard without risking injury?
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Thread: Poor knees question
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01-05-2007, 05:46 PM #1
- Join Date: Dec 2006
- Location: New Jersey, United States
- Age: 42
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Poor knees question
"Wisely and slow. They stumble that run fast." -Shakespeare
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01-05-2007, 05:47 PM #2
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01-05-2007, 06:33 PM #3
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01-06-2007, 08:30 AM #4
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01-06-2007, 09:20 AM #5
my family has pretty bad knees too...arthritis, things popping, etc. Ive found that strenthening gradually helps. I take glucosamine and condroitin and have worked up to heavy leg workouts once a week. I do squats, deadlifts, leg extensions and leg curls. Ive found it is better to do them slowly and controlled with less weight than you could to build up strenght without hurting yourself
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01-06-2007, 09:24 AM #6
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01-06-2007, 10:58 AM #7
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03-05-2007, 03:35 PM #8
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03-05-2007, 03:49 PM #9
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03-06-2007, 02:47 PM #10
- Join Date: Dec 2006
- Location: New Jersey, United States
- Age: 42
- Posts: 7
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My one sister had two surgeries on one knee and one surgery on the other (she twisted the one knee playing soccer, the other just gave out). My other sister only had one knee surgery (she injured it just walking), and my dad had knee surgery when I was little. All of them were ACL replacements that put them out of work for a long time.
Last edited by elizabethvolpe; 03-06-2007 at 02:56 PM.
"Wisely and slow. They stumble that run fast." -Shakespeare
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03-06-2007, 02:57 PM #11
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03-06-2007, 03:19 PM #12
Women suffer from ACL more than men because of the Q angle it places more emphasis on the quadriceps instead of the hamstrings. The hamstring is an important muscle in protecting the ACL. Work on developing your hamstring strength, no lying leg curl **** either, so standing work such as Romanian Deadlifts, Good Mornings, Regular deadlifts, etc.
Also because of the Q angle more emphasis will be put on the Vastus Lateralis (outside thigh muscle) instead of the VMO (Little Tear dropish muscle on the inside) because of this it's important to strengthen your VMO. Some say Leg Extensions are good, but the ACL is constantly loaded during it, which makes it less desirable than squat, in a squat the ACL isn't constantly loaded. The best bet for VMO strength would be front Squats in addition unilateral such as lunges and bulgarian squats. The lunges and bulgarian squats will help with your hip abductor/extension strength also. And of course, full squats are essential.
If you don't know how to do these exercises try to find a experienced trainer who knows his ****, not just some guy trying to make a buck. A Certified Strength coach would probably be a better bet.
Any other questions just ask.
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03-09-2007, 08:12 PM #13
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