|what exercises strengthen the knee||ishmael|
Jan 29, 2002 9:11 AM
|the back inside of my knee aches these days if i ride moderately hard and im trying to do everything i can to repair it without getting x-rays...ive heard that different strengthening exercises are good but other than just using the machines at the gym i dont know what to do|
Jan 29, 2002 10:53 AM
|strengthens the knee. How did you hurt yours? If it is an overuse injury, you have know choice but to slow down and progress more slowly. Tendinitis, if that is what you are getting, cannot be quickly fixed. It just means you are trying to do too much too soon. It's all about a progressive training load. I am not against lifting, but it is not going to fix an overuse injury. It may even aggravate it.|
|re: what exercises strengthen the knee||harper|
Jan 29, 2002 11:04 AM
|I'll tell ya what I know, but its not much.
For starters, if an exercise makes your knee hurt, stop.
I have been doing exercises to strengthen my inner quad muscle, also called the VMO. I have been doing leg raises. I sit on the floor, tilt my foot to the outside about 45 degrees, raise and hold. Three set each leg. I then do short arc quad extensions. I usually do a moderate weight about 15 times, three sets. Then I'll do the leg sled, same thing, moderate weight, fairly high reps. For the hamstrings, I'll do the seated leg curl and one machine that lays me on my stomach and elbows and works the hamstring one leg at a time. After all of this, I stretch like crazy, both quad and hamstring, doing one leg at a time for a solid minute.
I too had a dull ache at the rear of my right knee. These exercises have helped me, and most of my aches are gone ..but, I have not gotten back on the bike. One other thing, I recently learned that my right leg is 5 mm shorter than my left, and I am wondering whether that had something to do w/the pain. This could be your problem too. An x-ray will show a length difference, but if you have some sort of soft-tissue injury, you will likely need a MRI and not an x-ray.
Hope this helps.
|thanks...ill rest too||ishmael|
Jan 29, 2002 5:42 PM
|maybe ill ride lightly...i too have it in my shorter leg..i think the seat is too high for that leg..|| |