Knee Strengthening/Stabilization exercises

Discussion in 'General' started by omatter34, Dec 5, 2018.

  1. omatter34

    omatter34 Well-Known Member

    I've had issues with my right knee from a childhood injury for my whole life. It doesn't hinder me from any daily activities, but a few weeks ago I tweaked it playing with the kids and it has been bothering me just walking around since then. The last time it bothered me this much was after a ski trip last February and I have a trip planned this year towards the end of January. Hoping to find some exercises that could help with strength, so I can still enjoy the upcoming trip.
  2. shakazulu12

    shakazulu12 Well-Known Member

    Cycle/Spin class. Squats, lunges, straight leg raises with weights, wall sits, leg press, hamstring curls etc.

    Tore my ACL earlier this year and already back to grabbing the rim and hopefully dunking again by the end of winter. So knee strength has been a priority this year for me as well. You need to get some agility work in there as well. Grapevines, cone drills etc.
    omatter34 likes this.
  3. Prospect

    Prospect Hayai

    Great job, coming back to dunking form after a torn ACL, when you're not a pro athlete is a hell of an achievement.

    Quads, hamstrings and glutes; they all play a role in knee health and stabilization, the stronger they are the better.
    In addition to the aforementioned exercises: hip bridges and donkey kicks.
  4. ryoung57

    ryoung57 Well-Known Member

    condon66 likes this.
  5. Phl218

    Phl218 Lemme ask my wife

    see a doc to be sure what's up in there. let him send you to PT. get at least a few supervised sessions.

    i am currently 2 weeks post surgery of ACL and both menisci, and there are many things in the process that are ok in 3-4 weeks but a no-go now. yeah, bit of another level, but still...

    or just listen to our internet advice here.
    MachineR1 and RichB like this.
  6. 05Yamabomber

    05Yamabomber Dammit Haga

    I would find out what is wrong before jumping in to additional stress. Also consider a knee brace when doing those activities.
    Phl218 likes this.
  7. ryoung57

    ryoung57 Well-Known Member

    How would a brace help with knee stability? The only reason to use a brace would be to train the other muscles around a problem knee. If the goal is strengthening the knee itself, no brace and only enough weight to stress the knee would be the way to go.
  8. 05Yamabomber

    05Yamabomber Dammit Haga

    The brace was pointed towards activity that could further injure it like the ski trip he is planning.

    Sent from my iPhone using Tapatalk
    ryoung57 likes this.
  9. ryoung57

    ryoung57 Well-Known Member

    Got it
  10. Prospect

    Prospect Hayai

    Obviously get a diagnosis of the problem before you decide strengthening/exercise is the way to go.
  11. Mark151

    Mark151 Well-Known Member

    Could ramble on, best of luck to you, went to Cuba, if you dont have health insurance
  12. RichB

    RichB Well-Known Member

    Go see a specialist knee Dr who is practical (vs. the "stop walking because it hurts" type) and consider taking anti-inflams (after food) in the mean time to settle things down before your recovery regime commences. Not long between now and Feb but GL. I've had ongoing right knee issues for 20yrs, and for me inactivity is the worst thing I can do.
  13. omatter34

    omatter34 Well-Known Member

    I saw a doc when the injury occurred as a child and issue was a ruptured bursa sack in that knee. I'm sure there could be more issues now since that was nearly 30 years ago, but that was the root of my problem.
    Phl218 likes this.
  14. omatter34

    omatter34 Well-Known Member

    Edit: Double posted
  15. Monsterdood

    Monsterdood Well-Known Member

    I think it depends which part of the knee you tweaked as to the best exercises to focus on. Many of the exercises omatter listed are good but I would consult a PT guy on your specific pain. A meniscus, acl or MCL tweak would all have different needs and a specialist would help here. A good brace for skiing would also seem to be very practical. Good luck!
    Phl218 likes this.
  16. rd49

    rd49 Well-Known Member

    As was said go to a good knee ortho, what you did playing with your children may have nothing to do with the original problem.
  17. shakazulu12

    shakazulu12 Well-Known Member

    5'11" and 38 years young. This was 5 months after surgery. It's been hell though. @Phl218 , I recommend pushing yourself as hard as possible in the beginning. Getting on a stationary bike as quick as you can and get that full extension no matter what. Going to hurt like all hell, but I'm glad my doctor forced me against my wishes.

    MachineR1, Prospect and t11ravis like this.
  18. omatter34

    omatter34 Well-Known Member

    Suggestions on good brace for skiing? Keep in mind I live in Florida and go on one ski trip a year.
  19. Sabre699

    Sabre699 Wait...hold my beer.

    You're one spring loaded guy. :beer:
  20. t11ravis

    t11ravis huge carbon footprint

    Shawn, good thing you know a guy... :D

    Fortunately/unfortunately there are hundreds of knee braces out there but most are diagnosis specific so we really need to know what is going on in there.
    omatter34 and Phl218 like this.

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