Cracking Knees and Back exercises

[lindzebird]

Hi all,

I am new to posting, but have been reading for quite some time. I would like to know if anyone (Cathe in particular) knows of ways that I can strengthen my knees. I have a heredity of "bad knees" and I find that when I do lunges or climb stairs sometimes my knees crack. It hasn't been painful yet, but I worry it will become so if I don't do something about it. Also, I was wondering if there are specific exercises that I can do to strengthen my posture. Any help will be greatly appreciated!

Thank you,
Lindsay

 

[Jcrew3082]

HI Lindsay,

Nice to have you at the forum!

Regarding posture: Core work specifically is fabulous for promoting good posture. By strengthening your abs, you will be able to hold yourself more upright and support your center of gravity. Planks are especially good for posture. Also, dead lifts are great for strengthening the lower back. Cathe always emphasizes good form in all of her weighted workouts. I think that you will find keeping an eye on your form while working out will make you more aware of your posture throughout the day.

I'm not very knowledgeable about knee problems. My general advice is to start out slow with weights and absolutely stop if you feel pain. Only bend into lunges as far as you comfortably can. Holding dumbbells as opposed to a barbell may also help alleviate some of the stress on your knees during lunges and squats.

Hopefully, you will get some more advice!

Gina

 

[Calico]

I was told by a sports medicine orthopedic doctor that if they don't hurt don'g worry about them. My knees crack and crackle all the time but they don't hurt so I don't worry about them. They especially do this now during squats. My son's knees pop also but they don't hurt him and he is only 11. As the saying goes don't fix what ain't broke.

Now if you want to talk heel pain then that is another story. sigh!!:-(

When you strengthen your core your back should also strengthen too. So work on your core and all should fall into place.:7

 

[Debra L]

Lindsay, discuss taking a glucosamine supplement with your doctor. My Dr. recommended it for my knees but I've also noticed that my shoulders & jaw, which used to crack without pain, are now silent.

I'm an amateur, but I don't think you can actually strengthen the knee. One must strengthen the muscles around it. I find isolation work is necessary to keep my knees happy. So the floor work in Pure Strength & in the Lower Body Pyramid is great. I also like Legs & Glutes which has both standing & floor isolation work.

The new videos might open up some new options as well.

Cathe empasizes good form & posture in all of her videos but I think the postural work in Slow & Heavy & in Power Hour are exceptional.

And last but not least, welcome.

Debra

 

[Mckmain]

Welcome Lindsay! Funny...my knees and ankles have cracked all my life! Not when I do weightlifting though. Like when you feel something feels funny and I usually swing my leg and my knee cracks...never hurts. My Chiropractor says its not a problem, and that some people do that. My knee area is a bit fat to me and I usually compliment Cathe workouts with leg extensions on a weight bench. I have found those are great for knee strength. I am also a runner and have never had knee problems.......Carole

 

[lindzebird]

Thank you everyone for the great advice!

 

[debra123]

Debra, what brand of glucosamine are you taking. Did your Doctor recommend any specific brand. I have been using Costco brand, but was curious what you are taking.

Thanks

Debbie

 

[Timber99]

Lindsay,

I don't want to be the "gloom and doom" of the board, but I want to warn you that sometimes cracking can be indicative of a knee problem. A lot of times it is not, but sometimes it is so you should be careful. I used to have lots of cracking and didn't think anything of it. I did a long distance event and had an injury. The doctor later said I had all along but was aggravated by the "long distance" element of the event. What I have is called "chondromalatia patella" and basically, it is the wearing away of the cartilege in the knee. It is characterized by cracking. I don]t want to freak you out but it might be worth mentioning at your next physical, chiropractic, or training session. That way, someone can take a look and at least, evaluate you.

That being said, the best thing you can do for your knees, even with chondromalatia, is to strengthen all of the muscles arounnd them. Glucosamine Chondrointin is recommended as a supplement, even by those that aren't huge advocates of supplements generally. I think that most of Cathe's exercises are knee friendly. There are some that I avoid b/c they are not comfortable for me personally. When I am particularly sore (rainy weather for several days does that to me), I tend to favor floorwork with ankle weights for less impact.

Hope that helps!

 

[ncmom]

If I was you i would just watch the craking in your knees. if you notice they are cracking more, you have pain or your knee catches when you are standing from a squating position I would go to a doctor. My knees first starting cracking all the time and them the pain and catching starting when I tryed to stand from a sitting position. I have had two knee surgeries in the last 4 years, plus down the road i will have to have another one. I am even on medication to help with the pain and inflammation. I am 36 but my knees are the age of someone at least 10 to 15 years old than me.

so please take care and be careful.

bev

 

[lindzebird]

Thank you, I am glad to get the great advice. I think I'll talk to a physcial therapist my husband is seeing to see if they have advice on which exercises will work the muscles around the knee most effectively, also see if they think I may need further evaluations. With the family history of knee problems I think I'd like to be a little more aware of taking care of my knees.