Latest posts for the topic "Exercises to improve ‘knee strength’?"

Exercises to improve ‘knee strength’?

Fri, 22 Aug 2008 12:17:16 GMT

Hi,
Just wondered if anyone could recommend any particular exercises for strengthening knee ligaments etc. (not sure what the correct term is??) Nothing serious (I'm wincing just reading the horror stories some poor souls have had to go through) but I had a fall earlier this year twisting my left knee and although it's generally OK now, I don't want to take any chances as I'm skiing for a fortnight in January 2009. I'm trying to improve my overall fitness with a cross trainer and swimming and I do a lot of horse riding all year round, but any suggestions would be appreciated.
Thanks

Re:Exercises to improve ‘knee strength’?

Fri, 22 Aug 2008 13:47:47 GMT

Lynne_D Hi and welcome :D It's scary when you damage a knee, and there can be a feeling of uncertainty when you try and use it again.

Have a look at these to add on to what you are already doing.

http://www.solutions4feet.com/cp7.php

I'm not at all certain that it's possible to strengthen ligaments, only the muscles. You might want to add in wall squats using a FitBall for the quad muscles.
:D

Re:Exercises to improve ‘knee strength’?

Fri, 22 Aug 2008 13:54:03 GMT

I carry out a knee strength exercise routine each day, in addition to a fitness program. The strength work is mostly resistance work, so is all done at home.

Single leg squats, repetitions
Clock squats, repetitions
lower leg bends, forwards, backwards, repetitions, (using theraband)
Lying position, raise leg slowly, right, left, slow lower, reps, alt. leg
cycling

You are wise to latch on to this while the issue is not too serious. It may well be worth your while paying for a visit to a sports physio, football, rugby or similar. Tell them what you want to do, and obtain a program.

Re:Exercises to improve ‘knee strength’?

Fri, 22 Aug 2008 15:01:49 GMT

Lynn

Can I suggest you send a PM to Caron-a on this forum? She is recovering from a knee op and is working hard to return to fitness.

Re:Exercises to improve ‘knee strength’?

Fri, 22 Aug 2008 17:08:35 GMT

Hi Lynn,
I had ligament reconstruction last winter and did a lot of rehab with a sports physio. One of the best things I did was to kick a football (or similar) against a wall from close range and then move on to kicking the ball (with a sidestep) when it was against the wall so it has something to push against. As people have said, varying types of squats are great as well.
You could also try buying a small rubber jelly pad (the proper name escapes me) that you can balance on one leg on. It will be difficult at first but gets suprisingly easier quite quickly.
Hope this helps.

Re:Exercises to improve ‘knee strength’?

Fri, 22 Aug 2008 17:36:56 GMT

smirnoff_skier wrote:
You could also try buying a small rubber jelly pad (the proper name escapes me) that you can balance on one leg on. It will be difficult at first but gets suprisingly easier quite quickly.
Hope this helps.

Would that be a "Balance Disc" or "Wobble Disc" ?

I have seen them in TK Maxx occasionally. I use them at my gym. Very effective for engaging the minor muscles in the legs. Use a pair for squats, or balance on a single. Good for proprioception problems IME.

Re:Exercises to improve ‘knee strength’?

Fri, 22 Aug 2008 20:26:05 GMT

Tony_H wrote:Lynn

Can I suggest you send a PM to Caron-a on this forum? She is recovering from a knee op and is working hard to return to fitness.

I'm a bit lethargic at the moment! However, when I get back I'll be in the swing of things again I'm sure.

Lynn, I can pm you some of the exercises we do in my knee class if you like, the list is long... but the long and short of it is to build up the quads and hamstrings so as to protect your knee.

the best advice from me is to go out on a bike. the one good thing i could take from my accident is the purchase of my lovely bike!

good luck
Caron

Re:Exercises to improve ‘knee strength’?

Fri, 22 Aug 2008 20:48:42 GMT

Bandit wrote

I'm not at all certain that it's possible to strengthen ligaments, only the muscles.

Yup, that's how I see it too. My good knee has been favoured so much over the years that at one stage, the thigh circumference was 2.5" greater than that attached to the the bad knee. Thankfully, the gap is down to one inch. It's all down to maintaining the muscle around the knee, combined with knee flex work.

How you ski, your ability, where you ski, steepness, age, typical speed, snow condition, are all factors that will affect the knee performance, when an injury exists. I take the view that I am managing the knee.

Hopefully, knees and hips will outlast the brain. (or maybe that has already happened!)

Re:Exercises to improve ‘knee strength’?

Fri, 22 Aug 2008 23:43:33 GMT

Inline skating period. Not only does it stengthen legs, knees and ankles, it is also very similar to skiing in terms of balance, movement and motion. It will better prepare you than any other form of exercise. Do wear pads and helmet.

Trencher

Re:Exercises to improve ‘knee strength’?

Sat, 23 Aug 2008 08:39:38 GMT

Dave Mac wrote:Bandit wrote

I'm not at all certain that it's possible to strengthen ligaments, only the muscles.

Yup, that's how I see it too.

Tis true I'm afraid.

You can help if it's your mcl though - I don't know which ligament you've injured but your mcl is very close to the surface. if you massage at the point of pain you can help the scar tissue to heal, apparently it's like chewing gum and can be moulded. I'm no doctor though so I'd see a physio first if I were you.

I'll also be taking trencher's skating advice once I'm up to scratch. My exercises at the moment are building me up to sideways movements. it's such a long process :roll:

Re:Exercises to improve ‘knee strength’?

Sun, 24 Aug 2008 08:32:10 GMT

Hi and thanks to everyone for your replies which are really helpful. By inline skating, do you mean rollerblading and if so, will ice skating do the same job as I'm sure the technique is very similar? I have a pair of figure skates (which I am competent on as I did a lot of figure skating when I was younger) and an ice rink 5 minutes away from where I live. I don't have rollerblades, although I can easily invest in some if people think this would be better?
Caron-a, if you could send me your list of exercises that would be great (but don't go to any trouble.) Hope your recovery is going well. )
With regard to seeing a physio, as you say, it may be a good idea. I don't think I've done anything too serious (though who am I to tell?) but figure that the prevention rather than cure option is best.
Thanks again
Lynn

Re:Exercises to improve ‘knee strength’?

Thu, 9 Oct 2008 14:51:15 GMT

I do all my gym work on a bosu which is a half ball with a plastic platform...helps all the core muscles as well as develops good reaction times..I finish with doing it on one foot at a time for about 1 minute per leg..

Re:Exercises to improve ‘knee strength’?

Thu, 9 Oct 2008 15:09:23 GMT

I've found something on general ski exercises on the net you might find useful to download.

www.shs.eriding.net/pages/news/ski/ski_exercises.pdf

Another possibility is to look into Pilates. My partner is a Master Instructor in Body Control Pilates and she usually gives instruction to several of her clients specifically for skiing before they go on their ski hols. This involves concentrating on their core stability first and then building on other areas that need strengthening/re-aligning so to avoid injury on the slopes from using muscles etc that may only get used once a year.

Hope this helps.

Glyn

Re:Exercises to improve ‘knee strength’?

Thu, 9 Oct 2008 18:13:25 GMT

Many 2 plank skiers with knee trouble have taken up MONO skiing as the lateral pressures are shared as the knees are always together.
It really does work for me.

http://monoski.net 8)

Rob

Re:Exercises to improve ‘knee strength’?

Fri, 10 Oct 2008 11:36:44 GMT

All the advice you received is great but don't forget that you have a medical condition. A proper orthopedist should refer you (with proper instructions) to a good physio and with him you can set up the right exercise plan. The best exercises can do more harm than good if they are not properly done.
Also, don't forget medications. I have had serious ligament and tendon problems at the elbow and the Achilles tendon. The latter was severed and since I had no access to medical facilities, I fixed it myself: as a result,I have had excruciating pain and found it difficult to walk, forget about running. I started taking Glucosamine/Chondroitin -1000 mg- daily and after a month or so I was so much better. I keep taking it but now I walk without any problem and I can even run. Glucosamine works by -as I understand it- reconstructing the tissue of which tendons and ligaments are made. Personally I don't believe much in food supplements and I never take them.
But my doctor insisted and finally I started taking glucosamine. The results have been amazing. I am not 100% fit: probably will never be again, but for me it is a new life.
Talk to your Gp and give it a try. You will need at least a month to realize how much better you are. And check the various brands: some are cheaper but the composition is very weak.
For your info I work in merchant banking and have no interest whatsoever with the medical or pharmaceutical industry.
Good luck

Re:Exercises to improve ‘knee strength’?

Wed, 5 Nov 2008 12:33:58 GMT

I've recently started mountaion biking again.. :)

which i have found to really helpS..

Also helps with core strength.. but mainly legs, etc..

Re:Exercises to improve ‘knee strength’?

Wed, 5 Nov 2008 19:23:44 GMT

I'm on my feet all day, thats more than enough for me, plus I always ski in warm up shorts !!!!! :lol: