?? for the Educated Crowd....
- Thread starter Stacy
- Start date
There's always table, bridge and floor work....
You didn't mention any specific problem with the moves, though. What about your knees keeps you from doing these?
My knees were pretty weak when I first started exercising. My knees would be tender for a day or two after doing lunges and squats. Once I mastered the proper form, my knees got stronger and now there's no pain at all. The more I do, the better my joints feel.
You didn't mention any specific problem with the moves, though. What about your knees keeps you from doing these?
My knees were pretty weak when I first started exercising. My knees would be tender for a day or two after doing lunges and squats. Once I mastered the proper form, my knees got stronger and now there's no pain at all. The more I do, the better my joints feel.
Lack of cartilage...ortho doc so NO squats, lunges or leg presses. I had thought of the bridge work etc. too, but I was trying to come up with more standing leg work of some sort to do for instance during the leg work in Boot Camp so I don't have to go onto the floor and then back up again so often.
Bobbi
Cathlete
That's what I would suggest, seated leg extensions. I have four 5 pound ankle weights so I can do extensions with up to 20 pounds although I usually use 10. Even without weights, seated extensions would be effective if you held the exrcise isometrically. Can you do the leg press on the High Step? The workouts with a lot of leg presses really target the quad and those moves actually strengthen knees and prvent injury in the long run. Check with your doctor first to be on the safe side.
Bobbi http://www.handykult.de/plaudersmilies.de/chicken.gif "Chick's rule!"
Tell me, what is it you plan to do
with your one wild and precious life?
- Mary Oliver
Bobbi http://www.handykult.de/plaudersmilies.de/chicken.gif "Chick's rule!"
Tell me, what is it you plan to do
with your one wild and precious life?
- Mary Oliver
Yowchie!! I can't even imagine!! I can see why your doc would suggest to omit those exercises. I'd agree with the other gals about the standing moves using leg extention and ankle weights. Or you may find that going to a gym and using a machine might work for some of those hard to hit spots.
kathryn
Cathlete
Standing leg lifts (to front, side, back) wearing ankle weights. Floor work. I would not recommend leg extensions because they can put quite a bit of shear force on the knee joint. If you do try them, keep to a limited range of motion, and be especially careful of not bringing the leg down to tighter than 90 degrees at the bottom.
You can also do quad exercises that are recommended by physical therapists for knee problems (though it may not apply to your case): seated on the floor, leaning back on elbows, keep one leg straight, one leg bent with foot on the floor. Flex the quad of the straight leg and lift it to about 45 degrees (about level with the knee of the bent leg), hold for two slow counts, then lower slowly. The knee joint is stronger and more stable when in a straight position, so this exercise takes advantage of this while reducing stress that can be cause from bending the knee joint. Also make sure to do some hamstring work to keep a good balance between quad and ham strength (hams should be about 70 percent as strong as quads).
You can also do quad exercises that are recommended by physical therapists for knee problems (though it may not apply to your case): seated on the floor, leaning back on elbows, keep one leg straight, one leg bent with foot on the floor. Flex the quad of the straight leg and lift it to about 45 degrees (about level with the knee of the bent leg), hold for two slow counts, then lower slowly. The knee joint is stronger and more stable when in a straight position, so this exercise takes advantage of this while reducing stress that can be cause from bending the knee joint. Also make sure to do some hamstring work to keep a good balance between quad and ham strength (hams should be about 70 percent as strong as quads).