Help knee-ded

frenchfoodlover
frenchfoodlover Posts: 95
edited September 18 in Fitness and Exercise
I am having pain in my knees when I go up stairs or do squats/lunges. I think I need to strengthen my quads but does anyone know of any other exercises to strengthen the quads that don't involve weight bearing knee bends... I've also had to remove the hill interval training from the elliptical. I've never had knee problems before (go figure - lose 20 pounds and get knee problems) so I want to try and fix this before it becomes permanent.

Does anyone else suffer from knee issues or have any suggestions?

Replies

  • frenchfoodlover
    frenchfoodlover Posts: 95
    I am having pain in my knees when I go up stairs or do squats/lunges. I think I need to strengthen my quads but does anyone know of any other exercises to strengthen the quads that don't involve weight bearing knee bends... I've also had to remove the hill interval training from the elliptical. I've never had knee problems before (go figure - lose 20 pounds and get knee problems) so I want to try and fix this before it becomes permanent.

    Does anyone else suffer from knee issues or have any suggestions?
  • emtink
    emtink Posts: 387 Member
    i've had some pretty gnarly knee pain, usually during long hikes and i was 10 pounds heavier. it felt like there was an ice pick stabbing all the way thru my knee. i'm embarrassed to say i've cried a few times on the trail cuz of pain in my knees. oddly enough, i think bellydancing has helped my knees. the knees are soft in proper dance posture, which means your thighs and gluts are engaged to keep you upright. its great for stengthening those muscles and at the same time doesn't stress your knees at all. unfortunately, most videos will probably focus on a whole lot of other stuff you have no interest in. maybe take a few classes, and then drill the moves that will strenghen those muscles.

    good luck
    em:flowerforyou:
  • twingle08
    twingle08 Posts: 40
    You are right, it does relate back to the quads not being strong enough to keep your kneecap tracking across the ball joint. One exercise that I had (and it was so boring) was simply to stretch your legs out in front of you while on the couch or sitting reading, and lift each leg, one at a time approx. 5 inches of the couch and then lower it. Even without weights my specialist said it would work to strenthen. As you do it, then use 2 lb leg weights.

    I would talk to someone at the gym you go to as they will also be able to give you some exercises that will help build that muscle. You should be able to get the advice without the need to book a training appointment as they usually are there to ensure that participants are working out safely and effectively.

    My trainer has had me doing squats etc. and initially I felt like my kneecap was going to dislocate! So we dropped all hand weights and did the exercises without them. Now I can do them without too much discomfort at all!
  • frenchfoodlover
    frenchfoodlover Posts: 95
    You are right, it does relate back to the quads not being strong enough to keep your kneecap tracking across the ball joint. One exercise that I had (and it was so boring) was simply to stretch your legs out in front of you while on the couch or sitting reading, and lift each leg, one at a time approx. 5 inches of the couch and then lower it. Even without weights my specialist said it would work to strenthen. As you do it, then use 2 lb leg weights.

    I would talk to someone at the gym you go to as they will also be able to give you some exercises that will help build that muscle. You should be able to get the advice without the need to book a training appointment as they usually are there to ensure that participants are working out safely and effectively.

    My trainer has had me doing squats etc. and initially I felt like my kneecap was going to dislocate! So we dropped all hand weights and did the exercises without them. Now I can do them without too much discomfort at all!

    I don't even have hand weights and I feel exactly as you described - my knees even feel wobbly standing up from a sitting position. I'll try your suggestion doing leg lifts - how many reps would you do?
  • frenchfoodlover
    frenchfoodlover Posts: 95
    bump... anyone have any other exercises?
  • foxfire9372
    foxfire9372 Posts: 184 Member
    Many years ago, I was doing heavy lifting and came close to separating the ligaments from my kneecap. My Dr had me lie on the floor, take a coffee can, rest my knee over it and basically do extensions. I still do the same thing, on the machine, just really low weights and very slow. I can feel the point of my quads burning and know I am working it. My knees are very strong now. The only thing I don't do is run. Swimming helps too.
  • edyta
    edyta Posts: 258
    I had knee problems. Luckily now the pain is gone.

    You need to strengthen muscles above your knees (not sure about their name). Basic exercise is to sit on a chair and extend one leg and then the other. You can use light weights (1-3lbs) for that and do ex. 100 reps. There are machines in the gym that make you do a similar movement.

    You can do squats but make sure your knee is always above your foot (ex. like that http://www.shape.com/workouts/routines/80?page=9, same with lunges http://www.shape.com/workouts/routines/80?page=10). 1/2 or 1/4 squats are good.
    Generally avoid bending your leg at large angle.

    Don't give up exercising. The stronger my legs are the less pain I feel in my knees.
  • edyta
    edyta Posts: 258
    You may also find good exercises here:
    http://health.msn.com/fitness/fit-zone/
  • nickip
    nickip Posts: 11
    I have the same problem. for me the problem is that I've built up the outer quad muscles which are easiest to build but not the inner (the VMO's) it causes a strain on the knee. Try wall squats with the ball behind your back, feet in a wide stance to help build up yor VMO's. If this doesn't help over time you may want to see a doctor in case your getting oseoarthritis. Try taking supplements for the joints as well like glucosamine,chrondroitin & MSM.
  • frenchfoodlover
    frenchfoodlover Posts: 95
    I have the same problem. for me the problem is that I've built up the outer quad muscles which are easiest to build but not the inner (the VMO's) it causes a strain on the knee. Try wall squats with the ball behind your back, feet in a wide stance to help build up yor VMO's. If this doesn't help over time you may want to see a doctor in case your getting oseoarthritis. Try taking supplements for the joints as well like glucosamine,chrondroitin & MSM.

    I was trying squats with a ball and really watching my knees bent properly by my knees joined forces and mutinied! I'm just doing a variety of leg raises now, but not seeing any benefit yet.... it may take a while though... I'm not giving up yet!!!
  • wanderinglight
    wanderinglight Posts: 1,519 Member
    I just had knee surgery, and to strengthen the quads following it (while keeping pressure off the knees themselves), my physical therapist had me do the following. I have to say, they have really made a difference.

    1. Lie on your back, legs straight. Now, simply lift one leg about six inches off the floor (keeping the leg straight, heel flexed). Just lift it up and down about two inches. It doesn't seem like it does a lot, but after fifty or so you really really feel it. Switch legs.

    2. Stand up straight and tall, holding on to a chair behind your back. Extend one leg out straight in front of you at hip height, then raise and lower it an inch, keeping your core tight.

    Both really made a big difference for me, as did getting on an exercise bike with no resistance for 45min - 60min at a time. Now my knee is almost back to 100%.
This discussion has been closed.

Categories