Weak at the knees

[Draft]

Hey,

I got hit by a car a few years back and I've had weak knees ever since. Hasn't really trouble too much except on the treadmill. At least until now, noticed after training today (did quads and calves) that one knee is real sore.

Anyone know good exercise for strengthening knee joints?

I would prefer not to strap/brace it as I've been told that this just masks the problem but thoughts on this too?

[Mrbig]

squats

[Sakura]

I was told to work on quads for my knee issues (loose joints) but I couldn't really say for your situation as it was caused by damage.

Try extensions and hold the contraction at the top for a few seconds.

Also I avoid lunges, they hurt like buggery.

Oh yeah, and...

squats

[Gym rat]

leg extenions

[AlBundy]

See a sports doc. Listening to people on forums when it comes to strengthening previously injured joints is stupid, since we have no idea what kind of damage was done or what exercises preceded your pain, for all we know it was leg extensions and squats. Not to mention no one here is a sports physio. I know that because a reputable physician wont prescribe anything over the internet.

[Hercfeend]

I would suggest machines as opposed to free weights until your strengths is up and you know your limitations. There is less associated risk of injury with a machine over using free weights i.e. say if your knee gave way whilst performing a squat.

When I was a teenaged I had a lot of trouble with my knees. I read an article that explained that a great deal of knee problems are caused by weak muscles surrounding the joint, in essence the knee compensates for the weakness by doing more work thus causing problems. The resolution it explained was to strengthen the leg muscles thus making them do the work and not the joint. I therefore started training a lot and have to one degree or another never stopped – ‘touch wood’ I’ve had no issues with my knees since!

Hope this helps, but as suggested, ask an expert before proceeding.

[nate225]

See a sports doc. Listening to people on forums when it comes to strengthening previously injured joints is stupid, since we have no idea what kind of damage was done or what exercises preceded your pain, for all we know it was leg extensions and squats. Not to mention no one here is a sports physio. I know that because a reputable physician wont prescribe anything over the internet.

^^ Well said.

Check Academy of Sport website, under providers, for a reputable sports medicine Dr.

[Hercfeend]

One point on the 'seek medical advice' advice. I advocate this, however it's worth bearing in mind that a doctor or medical practitioner will nearly always err on the cautious side, which although is not bad advice - one size doesn't fit all.

Again I can only will speak from personal experience: In my case, regarding my knees when I was a teenager. The doctor who diagnosed my knee complaint actually told me not to exercise and gave me a note that excused me from all PE at school!!!!! In my situation this only exasperated the problem (as detailed above) and I only got over my knee complaint when I actually partook in rigorous physical activity i.e. long distance running, cycling, swimming and weight traininig......... and increased my fitness and strength.

A similar situation transpired some years later, whilst serving in the military I was involved in a serious free fall accident - again the doctors err'd on the side of caution. I knew my body and again overcame injury by listening to my body, being sensible in my goals and not pushing it too much / too soon.

In essence, yes go and see a medical professional for advice. But also use your own brain and listen to your body - you are the expert in 'you'!

[nate225]

One point on the 'seek medical advice' advice. I advocate this, however it's worth bearing in mind that a doctor or medical practitioner will nearly always err on the cautious side, which although is not bad advice - one size doesn't fit all.

Again I can only will speak from personal experience: In my case, regarding my knees when I was a teenager. The doctor who diagnosed my knee complaint actually told me not to exercise and gave me a note that excused me from all PE at school!!!!! In my situation this only exasperated the problem (as detailed above) and I only got over my knee complaint when I actually partook in rigorous physical activity i.e. long distance running, cycling, swimming and weight traininig......... and increased my fitness and strength.

A similar situation transpired some years later, whilst serving in the military I was involved in a serious free fall accident - again the doctors err'd on the side of caution. I knew my body and again overcame injury by listening to my body, being sensible in my goals and not pushing it too much / too soon.

In essence, yes go and see a medical professional for advice. But also use your own brain and listen to your body - you are the expert in 'you'!

^^ Agree, check the Louie Simmons (founder Westside Barbell) story that paints the same picture.

Also worth stating, pick your medical provider wisely! Sports Physician or even a GP that actually trains might be a good starting point!

[AlBundy]

Yea for sure you don't want to pick a doctor who doesn't deal with sports related, preferably weight training related problems on a daily basis. After all you don't see an eye doctor for a gastrointestinal problem.

[mr natural]

leg extentions generally are a bad idea for bad knee's

physio's seem to be big fans of swiss ball wall squats for strengthening troubled knee's, open chain exercises

[HumanPerformance]

As others have stated it does depend on the exact injury you sustained during your accident as to what exercises would be best for you.

Generally though when I have clients refered to me from physios (with knee injuries) nine times out of ten the practitioners allways ask me to perform "proprioception training" with the client. On perscribing the programme I allways have the client check back with the physio or surgeon to check the programme over to make sure I havent missed anything.

Proprioception training is basically just balance type movements that force the ligaments and connective tissues surrounding the joint to work alot harder than normal (and thus become stronger). So things like very slow lunges with your front foot on a wobble board, unstable leg presses, standing on one leg while moving a medicine ball around you with the other leg, you get the idea.