Ivan Pellejero Posted March 4, 2012 Share Posted March 4, 2012 I'm having problems with my knees since I was 17, im now 21 and though i'm a lot better I still have difficulties with them. The question is, can I work my strength with cords? I have a station with cords that builds up a good amount of tension and maybee I can use it to build strenght and stability in my knee tendons, is this a good rehab? I need to get excellent tone in my knee. Link to comment Share on other sites More sharing options...
Nic Branson Posted March 4, 2012 Share Posted March 4, 2012 Do you know what difficulties are in particular? It is really hard to suggest anything without being able to evaluate it in person but with a bit more info maybe we can help with some direction. Link to comment Share on other sites More sharing options...
Blairbob Posted March 4, 2012 Share Posted March 4, 2012 In general, make your legs stronger however you can. Squats, lunges, machine work, whatever. Link to comment Share on other sites More sharing options...
seiyafan Posted March 4, 2012 Share Posted March 4, 2012 by knee tendor, do you mean you can't straighten your knees? Link to comment Share on other sites More sharing options...
Zac Rhyne Posted March 5, 2012 Share Posted March 5, 2012 No comments. Link to comment Share on other sites More sharing options...
Joshua Naterman Posted March 5, 2012 Share Posted March 5, 2012 Absolutely ridiculous for there to be recommendations given with absolutely no specifics regarding the "knee problems." If there is too much passive tone or too much tissue shortening then strength work will just aggravate the problem. Same if there is something going on inside the knee. Until OP gives a clear description, there shouldn't be any recommendations on this thread. Obviously, he should be seeing a good athletic trainer, PT, Osteopath or Chiropractor who has experience with non-surgical knee corrections to properly evaluate his condition. Link to comment Share on other sites More sharing options...
Ivan Pellejero Posted March 5, 2012 Author Share Posted March 5, 2012 yeah, sorry there, I know I shouldn't ask for recomendations with information as poorly as this, but to make it simple, wich excercises are the best for building tone and at the same time being low impact? I have been doing shrimps, natural leg curls and the ido's locomotion and squat drills. Link to comment Share on other sites More sharing options...
Nic Branson Posted March 5, 2012 Share Posted March 5, 2012 Are you looking for general strengthening or is there a specific problem? Lack of tone in a specific area. From a PT and movement therapy approach I don't have enough information to offer any suggestions other then to get it professional evaluated in person. Link to comment Share on other sites More sharing options...
Ivan Pellejero Posted March 5, 2012 Author Share Posted March 5, 2012 well, I feel needle like pain sometimes all arround the knee cap, in the places that the different tendons connect to the knee and sometimes in the center of the knee cap, I dont know if this is of any help. The thing is that right now I can't see a doctor and I know from experience that staying still is far worst for the later. Link to comment Share on other sites More sharing options...
Nic Branson Posted March 5, 2012 Share Posted March 5, 2012 With that kind of pain all I can say is find a way to see a professional when you can. I cannot safely recommend anything for you to do. Watch for swelling and avoid anything that causes acute pain. Link to comment Share on other sites More sharing options...
Andrew Komarnyckyj Posted March 6, 2012 Share Posted March 6, 2012 I'm having problems with my knees since I was 17, im now 21 and though i'm a lot better I still have difficulties with them. The question is, can I work my strength with cords? I have a station with cords that builds up a good amount of tension and maybee I can use it to build strenght and stability in my knee tendons, is this a good rehab? I need to get excellent tone in my knee.I have had persistent problems due to self-inflicted ligament damage in my twenties. A physio showed me an exercise protocol which did wonders. (BTW, it has nothing to do with cords - sorry!) Here it is - try it at your own risk!Sit on the floor, legs straight out ahead of you. Tense your quadricep so that your left leg straightens and your kneecap is pulled towards your body, then raise the leg off the floor six inches or so and keep it there for, say, 3 secs. Lower and repeat. Do 2 sets of 5 reps. Repeat with right leg. Build up to 2 sets of 20. (Take your time - don't hit 2 sets of 20 in just a week!)When 2 sets of 20 is easy, add a small weight (say 1/2 kilo) to your ankle. By the time you've got to 2 sets of 20 on this, you should have pretty good stability with your leg straight. You can now begin working the bent positions - e.g., 1 leg dips off the bottom step of a staircase. Hit a reasonable number then go for something that takes your knees to 90 degrees, and later to an acute angle.It's all about beginning with strength in the straight leg then moving on to greater and greater amounts of flexion. Hope that makes sense. Link to comment Share on other sites More sharing options...
Zac Rhyne Posted March 6, 2012 Share Posted March 6, 2012 Work. Link to comment Share on other sites More sharing options...
Joshua Naterman Posted March 7, 2012 Share Posted March 7, 2012 Hahaha! Nice. Very similar to the isometrics used in the beginning of general knee rehab, which of course is what will need to happen.Canthar and I can't make recommendations because what you are experiencing could be from a number of things. Could be a plica issue, could be a breakdown of the cartilage under the kneecap, could simply be abnormal muscle tone and/or tendinopathy in a few muscles, could be some meniscus involvement, could be problems with the patellar retinaculum.There are almost certainly muscle imbalances, as that is what tends to contribute the most to non-acute retinacular issues, but there are almost certainly multiple things going on. Without an in-person exam we can't suggest anything for you without running a reasonably serious risk of causing you a serious problem, which is irresponsible on our part.I can say that isometric work like what is suggested, along with foam rolling of the muscles attaching to the points where you feel the pain are the two least likely things to injure you. Google images of muscle insertions in the knee will help you figure this out.If you feel knee pain and then a day or two later there is swelling that seems like it is inside the knee, that is a meniscus problem.If you push gently on the swelling on one side of the knee and it moves to the other side of the knee instead of above and/or below where you are pushing on the same side, you have damaged something inside the joint capsule.I'm not saying you have swelling right now, but if you had some in the past this may ring a bell and it is something to keep in mind as you go forward. Be careful, make slow progress in whatever you try, and get checked out as soon as you can. Link to comment Share on other sites More sharing options...
Andrew Komarnyckyj Posted March 7, 2012 Share Posted March 7, 2012 Be careful, make slow progress in whatever you try, and get checked out as soon as you can.Hi, I hope you don't mind if I add one further comment in connection with this.Two rules of thumb I was told about by a doctor who specialised in sports injuries (I've f***** myself up quite a few times over the years hence my acquaintance with experts):(1) If you experience pain while exercising and it goes away, this is warmup pain and you can continue your exercise (with caution of course); and(2) If the pain doesn't go away and it hurts afterwards it's not the end of the world. If the pain goes away by lunchtime the next day, you probably haven't overdone it. If it continues beyond lunchtime, you probably have.It may sound arbitrary, but my personal experience suggests he was right about those things. Link to comment Share on other sites More sharing options...
Ivan Pellejero Posted March 7, 2012 Author Share Posted March 7, 2012 Thank you all, I'm starting to do straight leg excercises with the cords as well as the one Andy K suggested, is 2 sets per leg everyday ok or should I do more or even less? My muscle tone in the cuads is terrible and needs to improve quickly. Is the horse stance a good and secure way to gain tone or should I back up on that for a while too? In terms of pain I'm ok really but if I do some really hard landing(which im not doing anymore for now) then I feel it and, at the moment of the excercises and after them I do not feel pain at all, guess it is a good sign. Link to comment Share on other sites More sharing options...
Andrew Komarnyckyj Posted March 7, 2012 Share Posted March 7, 2012 Thank you all, I'm starting to do straight leg excercises with the cords as well as the one Andy K suggested, is 2 sets per leg everyday ok or should I do more or even less? My muscle tone in the cuads is terrible and needs to improve quickly. Is the horse stance a good and secure way to gain tone or should I back up on that for a while too? In terms of pain I'm ok really but if I do some really hard landing(which im not doing anymore for now) then I feel it and, at the moment of the excercises and after them I do not feel pain at all, guess it is a good sign.Hi Falconpawnch, my own preference on the straight leg work is for 2 sets twice a day, e.g, two sets at lunchtime and two in the evening. Your quads will gain reasonably quickly with this. Backing of from impact-based sports and exercises is probably essential at this stage. You can introduce impact based movements incrementally once you've gone up the ladder from straight leg work all the way to deep squats.(My standard disclaimer applies - I'm not a doctor and it's at your own risk!) Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now