Supporting Knee Joints

[recent addict]

Hi. I'm geting back into a bit of running but have always had a problem with my knees, particularly the left one.

I was diagnosed with this... http://www.athleticadvisor.com/Injuries/LE/Knee/osgood-schlatters.htm when I was 12 or 13 but as far as I understand it's a growth-spurt linked condition that shouldn't affect adults. It's the same kind of pain now as I had then though.

Anyway, my question is what muscles/exercises would it be good to work on to strengthen the knee joints?

My legs have always been pretty skinny and weak. Quads getting a bit better these days but not calves. The catch 22 is that most exercises to build up the legs put strain on the knees.

Cheers

(Also, I didn't exactly out a lot of foresight into my username, it becomes more inappropriate as time goes on. Can I change it? Not that it matters too much)

[Draft]

HumanPerformance gave me this advice so I won't claim it.

Since picking up these exercises once a week (and dropping leg extensions) I haven't had any knee problems. Though you injury looks completely different - hopefully the exercises will help strengthen the muscles around the knee!

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.

[ThePman]

Running just sucks for the joints, period. Unless you actually are training to be a runner, I suggest most people just avoid it.

As for the knee problems, there's any number of things that could be causing it, and there's no real way to give e-advice on the matter.

Likely trouble spots would include immobile ankles and/or hips, poor tissue quality in the IT band and quads, weak hamstrings, or even weak or underdeveloped quads. Or some combo of all of these.

Most of those have quick fixes, though if you've got Osgood-Schlatters there's a pretty good chance it's contributing. Unfortunately that's also well beyond my scope to give you advice on.

[recent addict]

Thanks Nicko, I think proprioception training looks like a great starting point, a quick trial in the lounge shows that my balance is a lot worse on the affected leg/ankle so will try and build that up.

Would this be how you would address an "immobile ankle" too Pman? Of all those causes I'd say that's particularly likely to be part of my combo.

[ThePman]

Would this be how you would address an "immobile ankle" too Pman? Of all those causes I'd say that's particularly likely to be part of my combo.

This vid covers ankle mobility pretty well: