Hi Folks,
Can anyone offer any advice to strengthen my knees? I can run over 1/2 hour at a time ok, and regularly go out for hour long runs, which I am increasing now. Got a half marathon in January...
But, my knees are really bad. I find I have to walk for short bursts and really flex my knees, otherwise they feel like they are going to cease up.
They really crunch if I happen to have kneel down too. (I know I am not so young anymore but this is ridiculous!)
Are there any easy exercises I can do at home, not necessarily in a gym, to improve muscle strength? I figure that will help support my knees whilst running.
Cheers!
go-slow
0 ·
Comments
Got a long way to go to be over 60 - but I will check the thread anyway!
I have been doing short bursts on the rowing machines at the gym, at the end of my treadmill sessions. I am hoping that will help a bit with the creaky knees!!
Ta
go-slow
Good luck.
Also watch what surfaces you run on - avoid pavements as they will shock your knees and are not good.
Good luck with it all!
Thanks again, will post any progress as I find it.
go-slow
I suffer with post run tenderness in both knees, particularly going up stairs or walking more than a couple of miles. I find it helpfull to run one day and rest the next, two days running consequatively causes much hurt!
Have also just started taking Condroitin & glucosamine complex gels (extra strength!) as recommended by my chiropractor (very pricey!) but may take a few months probably to see benefits, it allegedly helps repair joints & lubricate etc. Will let you know if it works.
But I,m definatetly going to give M's carrier bag excercises a go.
The "Wall Chair" is a good exercise - you "sit down" against a wall and let yourknees take the strain. I can do 5 minutes.
Swallow it quick with a good slurp of orange or somehting and you'll never know (just don't leave it lurking in the mouth too long while you pour said orange ...)
Basically just before you set out on a run lye down flat on you're front and slowly at first lift your leg until it's just about to touch your buttock, lower it back down and then do the same with the other leg. Repeat this over and over slowly increase the speed until you're legs are kicking quite quicky. After 3 mins or 60 (prone kicks I think they're called) on each and you're done.
The theory is it warms up the knee joint fully and a protective fluid lines you're knee which protects against impact while running.
I did them thinking I look like an idiot, but they work. I don't need to do them any more as knees are fixed and it's free!
Can be sorted - takes dedication and a heck of a lot of work plus physio to make sure the knee is 100% 'loose' otherwise any knee / vmo exercises you do won't be helping as much as they could / might even be making the problem worse
Cruise thro both the injuries forum and the Best of Injury and Health for more info - or e-mail me if teh e-mail is working now
knees are complicated and can be very problematic .. you might have muscle strength imbalance (quads v hamstrings is common) as is underdeveloped vastus medialis , as well as underlying ACL or patella tracking problems and wear and tear
an ounce of prevention might save many quids if you need to find a cure later
Trouble is I have such humungous muscles in the front of my thigh anyway, it cant be them that are too weak! Maybe they are too strong and thats the problem. I dont need to build them up anymore anyway they already look like Im wearing jodphurs!
Which exercises would help me build the other muscles around the knee?
A
Before my lay off I had been training hard all summer and never had any problems with my knees so I'm a bit baffled as to what the problem could be as why wasn't my knee hurting when I was training hard?
Could it be related to my time off from running, a bit of a shock to the system if you like, that will go away soon as long as i just ease my way back into training? Or should I be more concerned? My knee does not hurt to touch
I quit running for 2 years (way too hot in Australia) but kept the plies up intermittently and have had no problems since starting running again this year.
http://www.physsportsmed.com/issues/2000/02_00/fredericson.htm
ps. I do the exercises on the page, and I haven't had any problems since...
Good luck
I've used Ibuprofen gel when I've had tender knees, which is quite soothing.
I would say if the exercises hurt, maybe give yourself some more recovery time first.
Thanks for your tip. You are right. I did feel wrecked and did just stop and normally I do stretch. I hope it is just a simple thing like that and not long term damage
Yesterday, however, I had to start walking after about 12-13 miles, because of knee pain, outside of left knee to be precise. This is a new problem, could it be related to a weeks ski-ing last week? I am very worried about carrying on with training and the taking part in the FLM itself! Any advice gratefully received!
Injured knee 25 years ago playing football. For the last 20 years have mostly run, although some cycling and now rowing as well.
Couple of months ago leg presses in the gym caused a shooting pain in the problematic knee. Now when I run I am Ok but it is sore to the touch afterwards. Right in the centre of the knee when leg is stretched out straight, right in the centre of the round area (kneecap).
Ibruprofen or rest (or both) for a couple of days makes it much easier. But it flares up again after the next run. Longer runs make it worse.
I am tempted to row for a few days but again, if done properly that causes the knee to ache as I push off on the drive. Cycling causes similar stress on the area. I do iverpronate, but wear motion control shoes and change them regularly.
Any suggestions?. Might buy some glucoasmine tablets again.
1. Sit on floor or mat with legs straight out in front. With one leg at a time, rotate whole leg to turn knee out (instead of knee pointing upward, point to a "2:30" angle). Keeping abs in, and without straining back, lift leg a SMALL way, just enough to activate the muscle on the inside of your upper knee/lower thigh. Hold briefly, and lower. Repeat 20x and switch sides. Best to do whenever you can throughout the day. It can be varied so you can do it at your desk, just be careful not to strain your knee.
2. Same starting position as first, only with legs not turned out. Put a rolled up towel (not too large) under your knee. Push down on the towel as though to flatten. Hold briefly and relax. Repeat 20x and switch sides.
These and a VERY CAREFUL commencement of running sorted my knees pretty thoroughly. (Not that I haven't had new, wonderful, other injuries. )