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 08-24-2008, 03:35 PM   #11
Wade Smith
Member Wade Smith is offline
 
Wade Smith's Avatar
 
Profile:
Join Date: Sep 2007
Location: Savannah  GA
Posts: 1,269
Re: strengthening muscles around knee????

  1. straight-leg isometric VMO squeeze (100x day; hold 20 secs)
  2. isometric wall squat (with foam or ball squeezed between knees as hard as possible)
  3. Peterson step ups
  4. terminal knee extensions
  5. backwards sled dragging
  6. backwards power walk incline treadmill
Most of these can be googled or found on YouTube.

Squatting is BAD only if your VMO is still not fully engaging. To squat with a weakened VMO only strengthens the outer quad causing more imbalance. Squatting is GOOD/GREAT but only deep and only when you've got the VMO firing.

That's what I learned (and practice) as a past knee sufferer.
Good luck.
  Reply With Quote
Old 08-24-2008, 06:21 PM   #12
Joel Thomas
Member Joel Thomas is offline
 
Profile:
Join Date: Aug 2008
Location: East Hartford  CT
Posts: 22
Re: strengthening muscles around knee????

Quote:
Originally Posted by Robert Callahan View Post
The problem with these type of exercises is that it has no crossover to actual knee stability. In leg extensions you isolate the quad. Never ever ever ever in any functional movement (running, jumping, walking, stairs, lunges, sitting, standing, etc) do you ever use your quad in isolation. It is always working in concert with your Hamstring to balance the forces on both sides of the knee. When you do an isolation movement like leg extensions the neural pathway from the brain to the muscle that is used is different from the one that is used when you do a functional exercise (like squats!). Not only is it different but the pathway developed in isolation exercises cannot be used during functional movement (walking, jumping, running...). So any strength you gain does not help stabilize your knee when you actually need it too.

If you want to increase stability in the knee you need to strengthen it using functional exercises that will carry over to real life uses. Isolation work is useful for the first week or two after a major surgery, other than that...
problem is, those "fuctional exercise" while great, hurt and bother the knee... ideally it would be best if it can be tolerated, but at times for me it cannot be
__________________
5'11 190lbs 18%
  Reply With Quote
Old 08-24-2008, 06:55 PM   #13
Robert Callahan
Member Robert Callahan is offline
 
Robert Callahan's Avatar
 
Profile:
Join Date: Sep 2007
Location: Zzyzx  CA
Posts: 1,626
Re: strengthening muscles around knee????

Quote:
Originally Posted by Joel Thomas View Post
problem is, those "fuctional exercise" while great, hurt and bother the knee... ideally it would be best if it can be tolerated, but at times for me it cannot be
Typically pain when doing squats is associated with not doing them properly. Either find a good coach in the area or you can try posting some videos to get your form checked out. I do not know a single person who when doing squats properly has pain, regardless of prior injuries or even full knee replacements.

-Robert
__________________
"I swear by my life and by my love of it that I will never live for the sake of another man, nor ask another man to live for mine"
  Reply With Quote
Old 08-24-2008, 07:10 PM   #14
Joel Thomas
Member Joel Thomas is offline
 
Profile:
Join Date: Aug 2008
Location: East Hartford  CT
Posts: 22
Re: strengthening muscles around knee????

Quote:
Originally Posted by Robert Callahan View Post
Typically pain when doing squats is associated with not doing them properly. Either find a good coach in the area or you can try posting some videos to get your form checked out. I do not know a single person who when doing squats properly has pain, regardless of prior injuries or even full knee replacements.

-Robert
its not my issue now, but 2 years ago i had a bad meniscus and could barely bend my knee down in squat position 1 time with 0 weight. so SOME injuries prevent squats... i will try to slowly and lightly add them since it seems they are so helpful
__________________
5'11 190lbs 18%
  Reply With Quote
Old 08-24-2008, 08:25 PM   #15
Shawn Casey
Member Shawn Casey is offline
 
Shawn Casey's Avatar
 
Profile:
Join Date: Feb 2006
Location: Bamberg  Germany
Posts: 435
Re: strengthening muscles around knee????

I had the same issue with my knees a couple months ago. I had the weak knee feeling for a while then, I started getting really bad knee pain. I started pose running and within a week, the pain and weak feeling were gone. I don't have any problems now. I've been messing with starting strength and move up in weight with the squat just about every time I go in the gym. No pains.
  Reply With Quote
Old 08-25-2008, 06:47 AM   #16
Steven Holm
Member Steven Holm is offline
 
Profile:
Join Date: Jul 2008
Location: Buckley  WA
Posts: 211
Re: strengthening muscles around knee????

Wow, good advice from everyone. I definitely want to try Pose running too. I'll have to search the site to find out how to do it. I always hear about it on here.
__________________
squat deep, smash kittens
My Log Not WFS cause I have potty mouth
  Reply With Quote
Old 09-25-2008, 06:15 AM   #17
James Dent
Departed James Dent is offline
 
Profile:
Join Date: Jan 2005
 
Posts: 99
Re: strengthening muscles around knee????

I've had multiple knee ops and this is working for me - no impact:

http://www.usaswimming.org/USASWeb/V...74&ItemID=1934
  Reply With Quote
Old 09-25-2008, 09:21 AM   #18
Ted Apollo
Member Ted Apollo is offline
 
Ted Apollo's Avatar
 
Profile:
Join Date: Jun 2008
Location: Poway  CA
Posts: 1,697
Re: strengthening muscles around knee????

i would also recommend starting strength and i will also testify to the effectiveness of pose. i used to have really bad shin splints, actually it was compartment syndrome, and changing to the pose fixed it.

i understand squats can be scary when you first start doing them. take it slow and use a chair under you. just sit in the chair and stand back up. this way you don't have to worry about over stressing your knee at first.

but what i have found strengthens the knee the best is riding a bike. its low impact and really strengthens all the muscles around the knee. if you use the pedals with the clips you can get better leg work because you also get the pull as much as the push.
__________________
m/36/6'/285/bf 31.9% - old workout log , xfit workout log ,and hybrid workout log (WFS)
  Reply With Quote
Old 09-25-2008, 08:48 PM   #19
Tom Meehan
Member Tom Meehan is offline
 
Profile:
Join Date: Jan 2008
Location: Plainfield  IL
Posts: 32
Re: strengthening muscles around knee????

Isolation exercises are generally poor - it's especially hard to "isolate" the VMO. With that said, there is some carryover with working muscle in "relative" isolation to performing compound movements. Most athletes have weak links that interfere with performing movements effeciently and it can be beneficial to focus on specific areas - in your case knee stability. The VMO is a freequent culprit in patellar tracking issues. EMG (electomyographic) studies of various VMO exercises have found that most do not significantly isolate the VMO. One exercise that has been found to put greater stress on the VMO is backward running/walking - a plus is that it is functional.

An area I suggest looking into is McConnel taping. It is generally easy to do and helps stabilize the patella, especially during running.
  Reply With Quote
Old 10-01-2008, 07:15 PM   #20
Stephen R. Lampl
Member Stephen R. Lampl is offline
 
Stephen R. Lampl's Avatar
 
Profile:
Join Date: Sep 2008
Location: Twain Harte  CA
Posts: 4,965
Re: strengthening muscles around knee????

Quote:
Originally Posted by Robert Callahan View Post
Typically pain when doing squats is associated with not doing them properly. Either find a good coach in the area or you can try posting some videos to get your form checked out. I do not know a single person who when doing squats properly has pain, regardless of prior injuries or even full knee replacements.

-Robert
Robert (and others),

I have apparently been doing squats incorrectly for basically 40 years, per what Rip says in the "Squats" chapter of SS. While my injured r/knee feels tons better when I follow the guidelines Rip teaches, my VMO is still apparently weaker than my VLO. I have had a "slight" tracking problem in the past year and 5 months since my surgery to reattach the three avulsed quad tendons. Leg extensions with my right leg as described by Steven Holm have helped immensely. I'm getting less "popping" and crepitus now that I've been doing these exercises again for the past week. The knee also seems to feel more stable when I squat the "SS way."
__________________
Steve 5'10"/197/60 yrs. My Log Perseverance through adversity
  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

vB 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
Strengthening your grip Gant Grimes Exercises 20 07-21-2007 07:32 AM
Strengthening VMO Joe Bonington Exercises 4 08-22-2005 11:19 AM
Shoulder strengthening exercises Michael Lindsey Starting 6 08-07-2005 07:35 AM
Strengthening your lower back Brian Hand Injuries 21 10-20-2004 02:30 PM
Knee strengthening exercises post ACL surgery Chris Williams Injuries 4 08-19-2004 10:07 AM


All times are GMT -7. The time now is 03:41 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.