Lately I have been having some issues with my left knee which has been a problem for me in the past. At first I though maybe a deep tissue bruise, then after a while I started thinking maybe I sprained it, and now I just don't know what to think. If I knew when or what caused it that would be helpful, but I can't even pinpoint when it started hurting again.
It has been bugging me more that I haven't been doing my leg routine, than that it hurts. Obviously if I knew what exactly was wrong it would be easier to determain what types of exercises I can and can't do right now. Typically I do a lot of squats and lunges, but just the thought of those right now makes my knee scream. I had begun incorporating one-leg step ups into my routine before and was liking them a lot, but I don't know what kind of effect it could have on my knee.
Any of you guys have some knowledge about good exercises for the legs that won't impact my knee too much? I am looking for some rehabilitative type exercises, but also just some good leg routines to keep up the progress I've been making in that area. Any advice is appreciated.
Somehow I knew the first response woould be something simillar to this.
I use dumbbells for squats because that is about all I have access to right now. I go slightly below the patella, but not too much. It definitely isn't a deep squat. I know that going right to the knee is bad, but I thought that going down to far was also?
I second 614's motion. How can you get advice on rehabilitative exercies when no one knows what needs to be rehabilitated? Not trying to be be a smart-ass, I just love my knees.
Uncanny sage brings up a good point. In the past, I've had many clients with pre existing knee problems, all of which were fixed once I taught them how to squat PROPERLY and they strengthened their muscles and connective tissues. If it's a strain odds are it can be fixed. Keep in mind most doctors have a very conservative perspective and most don't workout or advise not weight training at all...if you can find one thats an avid weight trainer, you are in luck.
I definitely plan on going to a doc to get it checked out soon here, but with my schedule and current finances going to a doc, MRI, physical therapist, etc isn't exactly something I can manage right now.
The other issue is that when I injured it as I kid I went through lots of that shit and came out with no result. I am not actually as worried right now about the rehabilitative exercises, I just feel like I should be doing some kind of leg workout but don't want to furhter damage anything.
HERTSWENIP- Your comment was spot on. I really don't want to spend the money and time at a doc either if it is something that can heal on its own or with my own work on it. On the flip side though how do I know if it is strained without going to the doc?
I don't know if either of these fit in with your goals, but how about swimming or cycling? Swimming is generally an exercise that is considered easy on the knees, try it with a kickboard for extra kick.
Cycling is also considered a good exercise for strengthening the supporting structures of the knees as well as promoting muscle mass (depending on the type of cycling, of course). Getting set up properly on the bike is extremely important, otherwise knee problems can be exacerbated, not alleviated.
Two days before Christmas I hit my knee hard while climbing...a week later I still couldn't run so made an appointment with a doctor. He diagnosed bursitis, and told me I didn't have to stay off of it, rather let pain be my guide. This was reassuring, and I tried everything in the gym to find what didn't hurt. I ended up doing 4 week of elliptical training, followed by gradually being able to do first the Versa-Climber, then the stair climber. It sucked, but it kept me in enought shape to do the "My Saturday had 26 hours" thread below. Thus my quick recommendation to see a doctor. If I hadn't seen him and not known exactly the problem, I probably would have taken a more conservative approach (for once in my life!).
LIke Hertswenip says, finding a good doctor is key. Fortunately my doctor knows me quite well and helps me design aggresive training recovery programs--and I have good insurance, so don't have to hesitate to see him when I know I have a real problem.
I am pretty much going to have to see a doctor anyways, because working in a warehouse and climbing ladders and shit all day isnt going to help it get any better.
I always use the eliptical quite a bit so its good to hear that it can be helpful. I have tried to bike a few times, but it isnt usually very comfortable on the knee.
If you want to do something, without reps, try wall squats. Put your back against the wall, walk your feet out, so that when you slide your back down the wall, there is a 90 degree angle between calf and quad.
( Your feet should be under the knee not too far forward, or too close to the wall. )
Hold this as long as you can. If its too easy, (maybe you can hold for 5 minutes ? ) grab a medicine ball, or some DBs. Can also do curls from here, front shoulder raises, etc, etc.
Also can shift the weight from the heels to the toes, just to alternate the focus on which muscle group is worked.
Did the wall squats for six months before I became bored. Didn't see any results so I bought a Soloflex Rockit about one month ago($250 off craigslist). Very little knee or back stress and my legs get smoked just like barbell squats. Of course this assumes you don't have a major problem. I had more over use issues than anything.
Also the perfect pushup has really helped my tennis elbows issues. Hell of a chest workout.