know of any gentle knee exercies??

Alinta · 09-09-2006, 01:05 AM

Hi, sorry if anything like this has been posted before, but at the start of this year I got a plan made out at my gym but the gym instructor must have overestimated what I was capable of, and within a couple of days the lunges and leg presses I was doing made my right knee very sore, and now as soon as i attempt even a lunge without dumbells or a press on a smaller weight, the pain flares up.

I'm still really interested in getting my legs into shape though. I do not weigh very much so it is not body weight causing the problem. Does anyone know of any leg exercises I can do that are gentle on the knees but still give the thighs a work out?

Cheers

forklift · 09-09-2006, 02:20 AM

rest it for a week then try squats or bicycle.

BBing_Addict · 09-09-2006, 03:45 AM

yea i would also suggest giving your knee a rest for a week then try lunges and squats again, but if after that you still got problems then i would suggest going to a physio.

nice avatar...

Buffalohed · 09-09-2006, 07:44 AM

If you can handle the bar on squats, try them on the smith machine with your feet a few inches in front of the bar. When you squat, try to keep your knees from going past your toes on a vertical plane. So basically when you squat, stick out your ass, don't just sit down.

But rest for a week first. And try out some knee wraps/braces, I wear them occasionally and they help.

de_barathrum · 09-09-2006, 09:19 AM

to add onto what others are saying...

glucosomine and chondratin along with omega 3 fatty acids have helped with my joints.

i have to emphasize rest again though. knees are not something you want to **** up. make sure you are recovered before you start hitting your legs again.

strength+honor · 09-09-2006, 11:48 AM

Here's a couple exercises that my physio therapist had me doing when I mucked up my knee, I don't know if they would work for you but it wouldn't hurt to give it a try (do these exercises every day):

1. Sit on the ground with legs stretched out and put your right foot inline with your left knee so that your right knee is pointing straight up (kind of like setting up for a sit up but with your left leg stretched out)...now keep your upper body up off the floor and raise your left leg off the ground about 6-8 inches and point your toes outward...hold this for 10 seconds, put it down for 2-3 seconds and repeat...Do this for 5 reps then switch legs...Do it about 3 times per leg.

2. This is one is a stretch...Grab a chair or something at around the heigh of the seat, and put your left foot up on it...Put your right foot outstretched behind you but still foot on the ground...keep your upper body straight up and down...Lean forward as far as you can while keeping your upper body straight up and down (just like you would for a lunge)...Hold for 30 seconds and repeat for the other side...Do this once per side.

3. This is also a stretch...Stand straight up and grab your left foot/ankle with your left hand as if you were doing a stretch for your quads...Hold this for 30 seconds and repeat for the other side.

4. If you can...try doing bodyweight squats, but don't go past the point if it starts to hurt your knee...Just do these everyday and slowly work your way up in reps...Do about 3 sets of these.

I know that sometimes i'm not the greatest at explaining things so if you have any questions shoot me a pm and i'll try to explain it more for you. Hope that helps you out.

strength+honor · 09-09-2006, 11:51 AM

Also stay away from I think it's leg extensions for a while but don't quote me on that.

Al Shades · 09-09-2006, 12:00 PM

Quote:

Originally Posted by Alinta

Hi, sorry if anything like this has been posted before, but at the start of this year I got a plan made out at my gym but the gym instructor must have overestimated what I was capable of, and within a couple of days the lunges and leg presses I was doing made my right knee very sore, and now as soon as i attempt even a lunge without dumbells or a press on a smaller weight, the pain flares up.

I'm still really interested in getting my legs into shape though. I do not weigh very much so it is not body weight causing the problem. Does anyone know of any leg exercises I can do that are gentle on the knees but still give the thighs a work out?

Yeah, you will need to fix your stance and form or you will get these problems with every exercise that you try. Here are the most important things to remember:

1) Don't let your knees travel past your toes during any movement!
2) Do NOT raise your heels and push through your toes. Do the opposite. Keep your entire foot flat on the ground and push through the heel in every movement.
3) Don't wear running shoes while training legs. Get a pair with thick, flat soles. Converse Chuck Taylor All-Stars.

Alinta · 09-11-2006, 06:43 AM

Quote:

Originally Posted by Al Shades

3) Don't wear running shoes while training legs. Get a pair with thick, flat soles. Converse Chuck Taylor All-Stars.

oh that's interesting about the running shoes, why is that??

oh and thanks to everyone else for their replies. I have put them all into a word doco so that i can refer back to them