How To Fix My HyperExtending knees!

[Jenefer]

I am 21 years old and have a track and swimming background. I have not swam or ran for the past 2 years at least though.

I have had a problem with hyperextending my knees my whole life though I only really started to notice it when i was 15 or so.

I recently got back into training and have been trying hard to get back into shape. I am 5'8" and 111lbs. So I am not over-weight just out of shape. I want to know some good excersises to do at home to strengthen to my knees so I can once again begin to jog and train for track. If any one could post some good strenghtening excersises and some stretches it would be very helpful! Thanks!

 

[diamonddiceclay]

leg press?

 

[Fa2]

Jen-

Try some body squats, you can't go wrong with those, also lunges, no weight necessary. I don't exactly what these are called but you lean against the wall-back flat against the wall, with your knees at a 90' angle, try and hold for timed intervals, they really burn the crap out of your quads. Hope those help...Fa2

 

[Jenefer]

hmmm.. ill try it

whats the muscle oppisite to the quad? Cuz I am suppsed to stretch my quad and strengthen the muscle oppisite.

 

[Fa2]

I believe your talking about your hamstring, if that's the case the lunges will really help both of those muscles...

 

[Jenefer]

Thanks! What is the muscle oppisite the calf? Cuz I think I am supposed to strenthen that one. Though I am not sure, do you think so?

P.S> to diaomond, the leg press hurts my knees and I have been told by doc to avoid it.

Also to Fa2 how do i put a little female beside my gender like you have a little man?

 

[Fa2]

Are you refering to the muscle by your shins? If so, I don't know the name of that one, to strengthen those I believe you do the opposite of a calf-raise.

To put the little gender sign you need to go into your profile at the very top of the page in any of the forums, and it'll ask you all kinds of stuff...

Let me know if I can help with anything else...Fa2

 

[Jenefer]

stepper

How do you feel about the step amchine or whatever you call it? Think it will help or hinder my knees? I have one in my apartment gym and i only go to the regualr gym 2 times a week but i could use the one at my apartment more often. But I am unsure if it will be bad or good!

Could you please give me a description of a lunge so I can make sure I have the proper form and posture please. *ie. do heels tough the floor fully etc.)

 

[sysopt]

To strengthen your knee, you're basically saying to strengthen the muscles and connective tissue around it. My best bet would be squats. Watch your form!!

 

[Jenefer]

Describe a squat to me please.

Also.. does anyone recommend any sort of knee wraps or supports of any kind, to aid in no hyperextending? or are these not useful for this sort of problem?