Dodgy Knees - weight training without lunges or squats?

Domane1963

Is it possible? Are there alternatives for toning your legs? I already run and do HIIT on the static bikes but I'm really looking into starting weight training..... thanks

BusyRaeNOTBusty

You can do squats just be very careful on form. Go deep enough, don't let your knees come in. Squats will strengthen the muscles and tendons around the knees making them less "dodgy".

LorinaLynn

You can do squats just be very careful on form. Go deep enough, don't let your knees come in. Squats will strengthen the muscles and tendons around the knees making them less "dodgy".

This. My joints are all significantly less dodgy since weight training.

SpecialSundae

You can do squats just be very careful on form. Go deep enough, don't let your knees come in. Squats will strengthen the muscles and tendons around the knees making them less "dodgy".

This. My joints are all significantly less dodgy since weight training.

Thirded. I've been at points in the past where I could barely walk because of knee issues but since I started squatting they've barely bothered me.

I still struggle with lunges, though.

sun_fish

Agreed with the other posters. I think it is important though to know why your knees are dodgy and possibly have physical therapy or at least consult with a sports medicine doctor to find out why. For me, I had knee pain on and off my whole adult life (I'm 51) but never really knew why. I really wanted to start a compound lifting program, and knew my knees wouldn't be able to handle it. I had 18 physical therapy appointments, and now am squatting with no problems. My issue was that my knee caps were not tracking correctly.

Best of luck!

BusyRaeNOTBusty

You can do squats just be very careful on form. Go deep enough, don't let your knees come in. Squats will strengthen the muscles and tendons around the knees making them less "dodgy".

This. My joints are all significantly less dodgy since weight training.

Thirded. I've been at points in the past where I could barely walk because of knee issues but since I started squatting they've barely bothered me.

I still struggle with lunges, though.

Try stepping backwards or replace with step-ups.

Stage14

Start with a bench under you (Look up box squats) and lighter weight (just the bar if it's an Olympic bar) and just be careful with form. I actually started with dumbell squats and worked my way up to the bar. Now I have no problems getting at least parallel to the ground.

For lunges, I found I can do static lunges easier than stepping into them each time. My form still isn't awesome, but it's getting better each time and my knee is totally getting stronger and giving me less trouble overall.

BinaryPulsar

I have structural issues in my knees since birth (corrected with casts and shoes), and then a growing problem when I was 14 while also being an athlete (dancer) which resulted in Patella Femoral syndrome and Chondramalacia Patella and then on top of that I was injured in a car accident (the car did not have seat belts), and I was hit by an elderly woman that could not see well enough to be driving while I was riding my bike (as physical therapy). All this was when I was 18 and under (and I also had torn muscles and broken bones). I'm 35 now and my knees have started to bother me again (as to be expected I am at risk of earlier problems due to all the impact injuries). So, anyway, my point is that I understand that not all knee issues are the same.

So, I go to physiotherapy to work on my specific problems. I still need orthotics in my shoes. I work on form because my knee caps are not positioned correctly on the bones (you can see that by looking at them). Weighted squats are very challenging for me. So, I started with body weight squats to learn form, and have only moved on to goblet squats for now. I can do an entire amazing workout, but on days when I try to increase weights on squats I sometimes have to cut the workout short and have trouble walking home without feeling my knees popping out of track. So, I accept where I am at with that. Lunges are a challenge also, so I don't do them all the time, and stick with split squats (that is a static lunge, so I can maintain form better).

The two best exercises I have done that hit the lower body and do not hurt my knees and that I can continually increase weights and lift heavy are: Deadlifts and Hip Thrusts!!!

In addition I will also do step ups, glute kick backs, quadruped hip extensions, abduction for the upper/outer glutes. I also do bent over rows for my back/upper body.

I follow the Strong Curves program by Bret Contreras: bretcontreras.com He fully understands that knee problems can cause the muscles in the glutes to shut down. But, the glutes are the biggest and strongest muscle in the body. If you have strong glutes it will save your knees from a lot of stress and strain. A lot of people over use the quads in dance or in weight lifting (this has been a key thing I have been taught since I was 14). The quads are a smaller muscle group and cannot do what the glutes can do. Overusing the quads can lead to knee injuries. On the other hand weak quads can also lead to knee problems.

I would see a physiotherapist or physical therapist, if I were you. Choose one that is willing to work with you on heavy, compound moves, as well as modifications and alternatives. Both are needed when dealing with serious injuries or structural issues (in the knees).

servilia

Some ideas are dead lifts and kickbacks. Others have provided advice about squats etc.

MercenaryNoetic26

You can do squats just be very careful on form. Go deep enough, don't let your knees come in. Squats will strengthen the muscles and tendons around the knees making them less "dodgy".

I agree with this. My joints are poppy and noisy and 'dodgy' sometimes, too, but I just keep on going and form is a big deal. I mostly only mess up my knees when I do dumb moves outside of lifting.

BinaryPulsar :flowerforyou: Excellent advice and I admire your tenacity!

BinaryPulsar

You can do squats just be very careful on form. Go deep enough, don't let your knees come in. Squats will strengthen the muscles and tendons around the knees making them less "dodgy".

I agree with this. My joints are poppy and noisy and 'dodgy' sometimes, too, but I just keep on going and form is a big deal. I mostly only mess up my knees when I do dumb moves outside of lifting.

BinaryPulsar :flowerforyou: Excellent advice and I admire your tenacity!

Thanks!

MelStren

You can do squats just be very careful on form. Go deep enough, don't let your knees come in. Squats will strengthen the muscles and tendons around the knees making them less "dodgy".

This^^^^^^. I have bad knees and the only thing that has helped them IS squats and lunges!. Starting out I could only squat deep enough to sit in a chair. Yes, I put a chair behind me and sat in it! And for lunges, I stood between 2 chairs and held on to the backs of them as I lunged. It's been little over a year but I can now squat and lunge like normal folks! LOL

Just start off slow and get your form right.

MercenaryNoetic26

So, pretty much being over-protective of the knees offers no benefit, but fighting through it does. If you want those results, you'll find a way to make it happen. Use those knees while you got em! You'll find you underestimated them

redheaddee

You can do squats just be very careful on form. Go deep enough, don't let your knees come in. Squats will strengthen the muscles and tendons around the knees making them less "dodgy".

This. My joints are all significantly less dodgy since weight training.

Thirded. I've been at points in the past where I could barely walk because of knee issues but since I started squatting they've barely bothered me.

I still struggle with lunges, though.

YupYupYup. I do a "test bounce" before I do my full squat, just to be sure my foot placement is right so as not to cause my pain. I recently started adding lunges, but I do them slow and shallow. Over time it will get better.

Kiyalynn

If you have bad knees and can't do the Lunges and squats. You can work on strengthening them with water aerobics.
Walking in the water, or even trying those lunges and squats in shallower water. Working those muscles up should allow you to do more later out of the water.

Working with bad joints in water is great because the water takes all the weight off your joints while still allowing you to exercise your muscles.

Domane1963

Thanks everyone for all the lovely replies..... I'm ashamed to admit that I've not got to start looking up all the terminology for the different types of moves and exercises you've all recommended... but I'll give some of them a go and see how I get on! Much appreciated x

(To be honest, I haven't tried anything to see if my knees will be OK... it could be that just the weight loss alone has taken enough pressure off them for them to be OK with exercise. I don't have any problems running on them!!)

Hadabetter

Find a leg press machine.

BinaryPulsar

Thanks everyone for all the lovely replies..... I'm ashamed to admit that I've not got to start looking up all the terminology for the different types of moves and exercises you've all recommended... but I'll give some of them a go and see how I get on! Much appreciated x

(To be honest, I haven't tried anything to see if my knees will be OK... it could be that just the weight loss alone has taken enough pressure off them for them to be OK with exercise. I don't have any problems running on them!!)

Oh...Well then...make sure you learn some good form, start with the bar, and GO FOR IT!!!