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
Exercises to improve ‘knee strength’?
Login
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.
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
To Create or Answer a Topic
Started by Lynn_D in Ski Fitness 22-Aug-2008 - 16 Replies
Lynn_D posted Aug-2008
Bandit
reply to 'Exercises to improve ‘knee strength’?' posted Aug-2008
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
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
Edited 1 time. Last update at 22-Aug-2008
Dave Mac
reply to 'Exercises to improve ‘knee strength’?' posted Aug-2008
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.
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.
Tony_H
reply to 'Exercises to improve ‘knee strength’?' posted Aug-2008
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.
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.
Smirnoff_skier
reply to 'Exercises to improve ‘knee strength’?' posted Aug-2008
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.
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.
Tom
Bandit
reply to 'Exercises to improve ‘knee strength’?' posted Aug-2008
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.
Caron-a
reply to 'Exercises to improve ‘knee strength’?' posted Aug-2008
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
Dave Mac
reply to 'Exercises to improve ‘knee strength’?' posted Aug-2008
Bandit wrote
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!)
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!)
Topic last updated on 05-November-2008 at 19:23