CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > In Sickness and In Health > Injuries
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Injuries Chronic & Acute

Reply
 
Thread Tools
Old 02-09-2005, 06:09 AM   #1
Daniel Overvoll
Member Daniel Overvoll is offline
 
Profile:
Join Date: Dec 2004
Location: St. Simons Island  GA
Posts: 184
Hello to all. I've been doing XFIT for about 2 months now and seeing a great difference. I started in bad shape and am moving toward whole lifestyle change. Don't want to say more until I'm in this for 6 months or more, then will post changes.

Doc says I need to build up the muscle at the bottom of my quads on the inside of the leg above the kneecap. My kneecaps are a little higher than some people and have a tendency to "Maltrack". He suggested laying off running for a few weeks and hammer the bike to build up that "biker's muscle". He also prescribed some VMO's and told me to stay away from squats.

I find air squats and Tabata squats have HELPED my ROM and knee function, as well as deadlifts and weighted squats/thrusters (I never have knee pain after them). Stay away or what?

Any good exercises to build this muscle besides the bike? If this will help I want to look like BATMAN to keep good knee health.

Your help is sincerely appreciated.

Best,

DanO
  Reply With Quote
Old 02-09-2005, 06:45 AM   #2
Brian Hand
Departed Brian Hand is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 633
Daniel, for me nothing makes the teardrop of the quad, the vastus medialis oblique (VMO), work harder than full front squats, but any full squat builds the VMO, including bodyweight squats. I am a little skeptical abut relying on the bike to correct this. If by "VMOs" you are referring to the simple straight legged quad flexing isometric exercise, that may help build up better nerve control of that muscle. Until the nerves are firing the VMO, you're spinning your wheels (no pun intended). The reviled leg extention, a poor choice for building real strength, can be useful for getting the nerves firing too. Once it's firing, deep squats are the solution.
  Reply With Quote
Old 02-09-2005, 08:38 AM   #3
William Hunter
Member William Hunter is offline
 
Profile:
Join Date: Dec 2004
Location: Rome  GA
Posts: 967
Dan, I agree with Brian. Squats are such a simple, functional movement that they will give you what your quads need, in correct proportion. Running activities do tend to recruit the ITB, which, when overdone, can cause the patella to "maltrack". Perhaps continue with squats, and sub biking for running in the WOD for a month and see how you do.

If you do VMO's here's a neat trick to try: As you contract your quads, tap the VMO with a finger. This seems to help your brain "reconnect" with the muscle and improve facilitation.
  Reply With Quote
Old 02-09-2005, 04:53 PM   #4
Steve Shafley
Banned Steve Shafley is offline
 
Profile:
Join Date: Jan 2003
Location: Saginaw  MI
Posts: 508
I've always heard from assorted strength coaches (like Charles Poliquin and Ian King) that 1 1/4 squats his the VMO very well.

This is basically a full squat, come a quarter of the way up, then back down into the full squat, then all the way up again.
  Reply With Quote
Old 02-10-2005, 11:42 AM   #5
Karl Steadman
Member Karl Steadman is offline
 
Profile:
Join Date: Feb 2005
Location: Glossop  Derbyshire
Posts: 598
Hi Daniel,

It is my belief that the VMO is primarily used in the last 30 degrees of extending your leg, "locking out" if you will. Therefore my advice would be to employ the "tapping" technique offered by William, this is a neat trick and does help you focus on the area. I come across many knee injuries and can safely say that isolating any muscle does tend to "knock on" instability to other areas. Perhaps not immediately but it will resurface. STAY AWAY FROM THE LEG EXTENSION :sad:
My advice (don't take this as gospel) would be to do bodyweight squats, perhaps even thrusters to warm up and then front squats for full range. Focus on the last 30 degrees of the motion and squeeze the quad to virtual straight leg....
  Reply With Quote
Old 02-11-2005, 10:00 AM   #6
Daniel Overvoll
Member Daniel Overvoll is offline
 
Profile:
Join Date: Dec 2004
Location: St. Simons Island  GA
Posts: 184
Guys,

You rock! Thanks for all the great advice! If anyone else has any ideas, feel free to chime in.

William, I am working on that tapping the muscle at contraction.

Thanks,

DanO
  Reply With Quote
Old 02-11-2005, 10:20 AM   #7
William Hunter
Member William Hunter is offline
 
Profile:
Join Date: Dec 2004
Location: Rome  GA
Posts: 967
No need to thank me DanO. 2 weeks ago I built my med ball according to YOUR instructions.

Thank you,

William
  Reply With Quote
Old 02-14-2005, 05:43 AM   #8
Daniel Overvoll
Member Daniel Overvoll is offline
 
Profile:
Join Date: Dec 2004
Location: St. Simons Island  GA
Posts: 184
FOr all who helped,

I am doing the WOD's a week behind now, so this weekend was front squats Friday, and a chipper on Saturday. Everything felt fine with no pain in th knee, even the 400m runs.

SOooo..for the next six weeks I will try to do a lot of biking as per the Doctor's advice and keep doing the WOD's subbing the bike for any longer runs. We'll see what happens by then. Thaks for all the advice.

DanO
  Reply With Quote
Old 02-14-2005, 12:10 PM   #9
Karl Steadman
Member Karl Steadman is offline
 
Profile:
Join Date: Feb 2005
Location: Glossop  Derbyshire
Posts: 598
Good to hear DanO, keep us posted of your progress and hope it stays trouble free!

Karl
  Reply With Quote
Old 03-08-2005, 06:06 AM   #10
James Dent
Departed James Dent is offline
 
Profile:
Join Date: Jan 2005
 
Posts: 99
Daniel

I had a total knee reconstruction 3 years ago. Rebuilding the right quad and VMO was a part time job! I have to agree with the other guys here on squats, but you could also use a wobble board on your weak leg. I'm doing 10 mins every day -usually in 2 min bursts and the results have been fantastic.
Stand on 1 leg and throw a ball at a wall rocking the board around. This recruits all the stabilising tendons and muscles around the ankle, knee and hip. Then try to squat on it, one legged.
I just wish I'd used one earlier. It improves your sprinting too.
Also try kicksets in the pool using a float as resistance, or standing in the deep end with your hands in the air using only your kick to keep you upright.
Cheers
James
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
First knee injury...any advice? Damon Stewart Injuries 1 08-15-2006 03:29 PM
Alternate exercises with a knee injury Corey Tomala Exercises 6 04-16-2006 06:53 AM
Exercises for Knee Strength Graham Tidey Exercises 13 01-10-2005 11:31 PM
Knee strengthening exercises post ACL surgery Chris Williams Injuries 4 08-19-2004 10:07 AM
Need advice on Squats and Knee Injury Cross Bones Exercises 9 03-18-2004 06:09 PM


All times are GMT -7. The time now is 01:15 AM.


CrossFit is a registered trademark of CrossFit Inc.