I have had a knee problem for a couple of years and would like a few good tips about how I can stregthen my leg to help prervent further problems. I hurt it a couple years ago in a fall while ruffhousing. The doctor said it was just a sprain and some deep bruising but every now and then, while running it kind of pops and feels like it has came out of place and back in place (Especially if I have to stop or change direction suddenly) It si a little sore for about a day and then feels normal again. Can I please get some tips on how to strengthen the muscles around the knee to help prevent future problems.
2007-09-15 08:03:26 · 8 answers · asked by jlo003 2 in Health ➔ Other - Health
Exercises to strengthen your knee:
1. Isometrics - Stand up. Lock injured knee straight, tense thigh muscles. Relax. Do it for 10 counts.
2. Knee straightening - Support upper leg of injured knee over bench. Sit with a bag of 2 kg weight (sand bag) hooked over the ankle of the knee to be exercised and straighten leg. Hold for 10 seconds. Repeat for 10 counts.
3. Leg press machines. Use this in the gym if available. Start with light weights.
4. Step up and back on to a low bench.
5. Bike routine - use high gear, low pedal rate.
6. Start trotting 100 metres with small strides graduating to full speed running.
PRECAUTIONS:
1. Practice stationary throws, building into lay-ups as the pain settles.
2. If pain starts again during practice, you should stop. Return to static shooting to avoid delay in healing
3. Lace up ankle braces while playing.
4. Use well padded foot wear to reduce risk from jumping and landing, checking and changing direction.
2007-09-15 08:08:55 · answer #1 · answered by Anonymous · 0⤊ 0⤋
Ligaments attach bone to bone. Tendons attach muscle to bone. Knees are like 2 logs sitting on most sensible of one another and knee force to utterly elegant upon the ligaments and muscle mass/tendons seeing that there are NO powerful attachments by way of the skeleton. Since essentially the most typical dislocation of a knee is the Patella (knee cap) I am going to expect that is what occurred. The Patella isn't attached to something however is utterly surrounded by means of the tendon main down from the higher leg muscle mass they usually connect slightly below the knee at the Tibia. Other knee accidents can simply arise they usually might additionally account for the "popping" you listen. Without understanding plenty extra nobody can let you know certainly what do to. But knee force could be very elegant upon the force of the muscle mass within the thigh (Quads and Hamstrings) as good because the diminish leg (Gastrocnemius). If you fortify all of the muscle mass of the leg it'll aid in knee force, however this could also be elegant upon the distinct harm. Do a Google Search on Leg Strengthing Exercises and be certain to do all muscle mass of the leg. Use capable web pages like WebMD or from a bodily therapist. It will have to additionally let you know right rehab tactics.
2016-09-05 15:16:14 · answer #2 · answered by ? 4 · 0⤊ 0⤋
Do an internet search for rehab of the knee. I had to do this several years ago and followed what I read online. Biking is very good or a stationary bike. Also ankle weights and do leg extensions. You need to build up the muscles around the knee to give the knee extra support. You might also find that high impact sports are not the best for a bad knee.
http://www.kneeguru.co.uk/html/gym/general/advanced/principles.html
http://www.athleticadvisor.com/images/Acrobat/knee%20rehab.PDF
2007-09-15 08:14:55 · answer #3 · answered by Eshta 3 · 1⤊ 0⤋
This has worked for me TWO times that I was supposed to have lived with a bad, wobbly knee after destroying them....!
I spent over 20 years jumping and crashing a motorcycle, doing ramp to ramp jumps for a living.
I had 100 wrecks and 40 broken bones. I can even remember one when my ankle smacked me hard in the ear after twisting it in half during a crash.
After the casts are off and its time to strengthen again, get in the habit of standing with your knees slightly bent... after a while you won't really notice... in time I was able to get all my tightness and strengths back in my knees and two times I've had Doctors shaking their heads at how well things went back to normal!
Arnold Swartzenhager taught me that keeping a constant TENSION during work outs doubled the benefits and it is TRUE brother!
Also... cut out sugar as a rule! It really F***s with old injuries!
Best of luck!
2007-09-15 08:13:49 · answer #4 · answered by Anonymous · 0⤊ 0⤋
sit in a hard straight backed chair. put some weights on your ankle and then lift your lower leg until it is straight with your upper leg. do that at least 10 times a day. when it becomes easy then add more weight to it. that what i had to and still do to my knee after i broke it.
2007-09-15 08:11:20 · answer #5 · answered by george 2 6 · 0⤊ 0⤋
this is a forum for serious questions. You have no business here insulting those who have lost BOTH LEGS to land mines in Iraq.
Do you have ANY IDEA how many elderly souls you've just plunged into dark depression...telling them that you WASTED your youthful health...your priceless knees...during rough housing?
Have you no shame at all?
People like you make me fear for my country's future.
.
2007-09-15 08:08:27 · answer #6 · answered by Anonymous · 1⤊ 1⤋
I dont agree with the girl telling you to go biking, you have to slowly strenghen it(not high gear biking), what she is telling you is how to strengthen mucles you have to strengten the ligaments first
2007-09-15 08:14:47 · answer #7 · answered by mete 5 · 0⤊ 0⤋
do low-impact leg exercises, like lots of bicycling over long distances.
2007-09-15 08:10:07 · answer #8 · answered by Anonymous · 0⤊ 0⤋