the muscles in my hamstrings on the back of my knee are so weak I cant even stand for and extended period of time without straining tendons and ligaments. What is a way I can gradually begin to strengthen these muscles to prevent further injury?
2007-01-12 16:40:43 · 8 answers · asked by pfr305 3 in Health ➔ General Health Care ➔ Injuries
My suggestion is three-fold. Do leg curls, making your heel come up to knee-level. When you feel ready for it, add a bit of weight to your foot/ankle for extra resistance. Do 20 reps at a time on each leg.
The simple task of walking is another idea. Take long steps.
Third is stretching. I am betting that you are not very flexible back there. Reach down towards your knees or farther and hold a gentle stretch.
The improvement you seek will take time and seem to progress very slowly. Be patient, because that is the best way to get a limb rehabbed.
2007-01-12 16:49:38 · answer #1 · answered by Bob T 6 · 1⤊ 0⤋
Atrohy is the weakening of muscle from no movement or use. It sounds like you have a ligament, tendon or joint problem. You must go to a specialist to diagnose the true problem and extent of your injury. DO NOT work out without first going to a specialist, there is a great risk of you injuring yourself more.
2007-01-12 16:47:34 · answer #2 · answered by K G 2 · 0⤊ 0⤋
Stretching is the best way of remedying short muscles. To stretch hamstrings you need to sit on the floor, with one leg straight along the floor in front of you, cross the other one over it, foot flat on the floor beside the straight leg. With the opposite elbow pull the bent knee over and stretch it. Also, lie on the floor, lift the left leg, place it on the floor on the other side of the body. Keep the shoulders flat on the floor. The left leg should be placed as high as possible, on the floor. Remember, all stretches need to be done both sides.
2007-01-12 16:56:06 · answer #3 · answered by hlns4reel 1 · 0⤊ 0⤋
the biggest to strengthening abdominals is to bear in mind which you employ them for almost each and every flow you're making. The Bridge exercising from yoga ought to artwork. additionally evaluate making an investment in a stability ball and do chest press exercises, crunches, biceps curls, triceps exercises, returned exercises; like rows. additionally bear in mind once you prepare for stability you're guidance your abs. Stand on one leg and do bicep curls or shoulder presses. in case you're able to do the plank exercising super. in case you could no longer do the plank I created an exercising called plank pulses the place you carry the plank for 2 or 3 seconds then decrease. this will additionally furnish help to augment your abs. You going to must be imaginitive and concentration on flexibility. good success. hyperlinks to exercises under
2016-10-07 02:11:37 · answer #4 · answered by ? 4 · 0⤊ 0⤋
sounds like you may need to get a hold of a physical therapist. They can start you moving slowly and with some guidance to keep you safe and injury-free.
2007-01-12 16:46:16 · answer #5 · answered by Sarah R 1 · 0⤊ 0⤋
I was told through walking, start off slow, not how far you walk,just the fact you are.But always do a little stretching first.
may God Bless
2007-01-12 16:46:10 · answer #6 · answered by annie 2 · 0⤊ 0⤋
You got to work them. That is what is done in the hospitals for bedridden patients.
2007-01-12 16:45:56 · answer #7 · answered by ButwhatdoIno? 6 · 0⤊ 0⤋
Exercise and proteins.
2007-01-12 16:48:11 · answer #8 · answered by Haveitlookedat 5 · 0⤊ 0⤋