Strengthening weak knees - HELP???

AussieGem
AussieGem Posts: 96 Member
edited September 29 in Fitness and Exercise
I have just started doing zumba (yeasterday and today, among the cross trainer and a quick gym circuit), I noticed that when I was dancing both of my knees felt very weak and I even had to 'catch' myself a few times. They do not hurt in any way so I think it is due to the fact that I have been obese most of my life and as a result they are very weak. My question is, does anyone know of an excercise that helps strengthen the knee? I am planning to start the 30DS tomorrow morning, would this in itself help (provided I go easy with the dreaded jumping jacks that I have heard so much about)?

Replies

  • TheMrsBee
    TheMrsBee Posts: 226 Member
    BUMP i have terrible knees too!! and the jumping jacks hurt and so does the skipping bit!!
  • mags2504
    mags2504 Posts: 275
    Bump, i'd like to hear this too.
  • JeninBelgium
    JeninBelgium Posts: 804 Member
    I don't know about strengthening the knees per se but if you strengthen your quadricep muscles (muscles on frobnt of thigh) that is supposed to help stabilise the knees so maybe google quadricep exercises?
  • louiseei
    louiseei Posts: 254 Member
    I have to say the 30DS did not help my knees at all, it made them much worse particularly L2 with all those lunges.

    Just a thought, make sure you have some decent and newish trainers, as I found when I changed my admittedly quite old trainers, zumba was much easier on the knees.
  • AussieGem
    AussieGem Posts: 96 Member
    I just got a brilliant idea tolook up physiotherapy exercising and found a page dedicated to strengthening the knee (by working the quads as mentioned above). i thought you may be interested in, you can find it here:
    http://www.physioadvisor.com.au/8119350/knee-strengthening-exercises-knee-rehabilitation.htm

    I will be doing these daily !!!
  • Mark_99
    Mark_99 Posts: 39
    I had a condition when i was young that involved weak knees and i was given exercises to do by the physio, they were leg presses and calf raises.

    You need to build up the muscles at the front of the leg, Quadriceps , Leg press and leg curls will do this, you also need to build up the muscle at the back of the leg, Hamstrings, Reverse leg curls will do this. Calf raises speak for themselves. Dont make the weight to heavy so you are struggling with it, it needs to be of moderate intensity so that you can do about 15 - 20 reps over several sets.

    Strong muscles help wil help to stabilise the knee, it is unfortunate but you can't strengthen the knee as it is not a muscle, you can only strengthen the muscles surrounding the knee which in turn wil tighten the ligaments and tendons keeping the knee more stable.

    How it helps :-) good luck
  • sallybetzingleboo
    sallybetzingleboo Posts: 17
    hello, on facebook I've"liked" the c25k ( http://www.facebook.com/C25Kplan?sk=wall&filter=2 ) and everyday they post some great links, yesterday it was for building strength in your knees. I'm going to give them a go.

    http://www.active.com/women/Articles/3-Workouts-to-Strengthen-Your-Knees.htm?cmp=17-7-937
  • TheMrsBee
    TheMrsBee Posts: 226 Member
    I had a condition when i was young that involved weak knees and i was given exercises to do by the physio, they were leg presses and calf raises.

    You need to build up the muscles at the front of the leg, Quadriceps , Leg press and leg curls will do this, you also need to build up the muscle at the back of the leg, Hamstrings, Reverse leg curls will do this. Calf raises speak for themselves. Dont make the weight to heavy so you are struggling with it, it needs to be of moderate intensity so that you can do about 15 - 20 reps over several sets.

    Strong muscles help wil help to stabilise the knee, it is unfortunate but you can't strengthen the knee as it is not a muscle, you can only strengthen the muscles surrounding the knee which in turn wil tighten the ligaments and tendons keeping the knee more stable.

    How it helps :-) good luck

    Thank you!! i will do this!! :-) :smile: :flowerforyou: :bigsmile:
  • EileenAvery
    EileenAvery Posts: 8
    Yes to everything EVERYONE on this thread has said about strengthening your leg muscle above the knee.

    4 years ago I was yelping everytime I stood up from my office chair or went up stairs due to the damage I inflicted on my knees by running 30+ miles a week.

    A PT friend got me doing body weight hover squats. At first I could only due 1 set of 10 reps with a 5 second hover - needed a wide stance too to keep the pain bearable too.

    I had a significant reduction in daily pain within a month of doing them 3 times a week. I now do 3 x 10 reps sets with 10 second hover and legs shoulder width apart as "maintainance" and I am knee pain free in daily life.
    Start slow, watch your form ie keep your knees apart and don't let them move inwards as you drop into the squat.

    GOOD LUCK!
  • goron59
    goron59 Posts: 890 Member
    I think this is all going to be useful to me too. Thanks!
  • peacehawk
    peacehawk Posts: 421 Member
    Strengthening the muscles around the knees is what you need. There are some good excercises recommended for knee replacement patients for before and after surgery. You start easy ad small and work up from there. Don't jump to high impact stuff until you are ready. You don't want to mess yourself up. Good luck! You can probably find the excercises online. Some are calf pumps, leg lifts, quad tightening and releasing. I can't remember the rest. Much like pilates and yoga mixed together.
  • missy_1975
    missy_1975 Posts: 244 Member
    As you're in Australia, the home of the Emmett technique and the Bowen technique, check out both therapies. Sounds to me like your Sartorious muscle and your ITBs (illio-tibial bands) need addressing. You may also benefit from a bit of pelvic work. Good luck! I'm on day 3 level 1 of 30 DS, that girl kicks my *kitten* lol!
  • JeninBelgium
    JeninBelgium Posts: 804 Member
    Good luck! I'm on day 3 level 1 of 30 DS, that girl kicks my *kitten* lol!

    I second that- I am day 5 level 2 and parts of level 2 are easier than level one, and other parts, for me, are sooo much worse.

    AussieGem- thanks for posting the question, I have so many great links to look at now!
  • karlz87
    karlz87 Posts: 37
    bump.. i also have week knees :(
  • AussieGem
    AussieGem Posts: 96 Member
    I just did L1D1 of Shred, and although some movements were high impact on the knees, mine faired very well, no pain, no creaking etc. It literally took me 2 hours of just watching the proper technique. When ever I jumped, I took it easy (not as high etc) and I also had my knees slightly bent to absorb the shock a little more. Also watch that your knees dont go over your toes... I never have before.

    In summary, I suggest to everyone study the techniques in depth, even watching the DVD before you do it. This truly did help me today and alot of my friends I have spoken to dont really focus on technique... do you??? Just something to think about as you ease into it.

    Thanks to everyone who posted info, I have already started some of the exercises to slowly build me up.
  • gentlygently
    gentlygently Posts: 752 Member
    Bump
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