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How To Fix My HyperExtending knees!

J

Jenefer

New member
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. :sulk:

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! :newbie:
 
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
 
hmmm.. ill try it

whats the muscle oppisite to the quad? Cuz I am suppsed to stretch my quad and strengthen the muscle oppisite.:p
 
I believe your talking about your hamstring, if that's the case the lunges will really help both of those muscles...
 
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?
 
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
 
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.)
 
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!!
 
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?

:fro:
 
Jen-

check this site out, I was trying to explain the lunge moevment but just couldn't. Go to animated exercises, pick Complete list-than dumbell lunges, and they'll show you the complete exercise. You don't have to use the weights though, hope that helps...
 
Jenefer said:
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?
Click to expand...
One of the bigger muscles is called the anterior tibialis. Some smaller ones are called extensor hallicus longus and extensor digitorum longus. Chances are its anterior tibialis. Not many machines to strengthen this. You have to find a way to resist the action of your toes coming up toward the sky. Not easy without a partner at least. Who said gettin an A in anatomy wouldn't pay off:D ?

Your best bet is to have someone QUALIFIED at your gym to show you exercises like squats and lunges. Trying to interpret something you read could leave you making things worse. I'm hungry, I have to go eat. Send me some pics!;)
 
Sure. Here's a link with an animation for lunges. Basically a one-legged squat. Don't let those knees go out past your toes. If you can't see whether or not your knees are going out too far, have someone watch you while you do it. Going to a gym and having someone qualified show you the form wouldn't be a bad idea either (mentioned above). I'd hit on you but I'm too young for you, unless you like younger guys. haha just kidding

http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html
 
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Hi! I went to the gym today and tried working on those muscle groups! Thanks for all the tips you guys have been great! No need to hit on my I have a b/f! ;)
Keep posting more info about the knees though it is greatly appreciated! (p.s i have also been told my knees a have a tendancy to lean inward when in a relaxed position. If anyone has any advice on fixing that I would appreciate it too!

:fro:
 
Forgot to tell ya, don't use the leg extension. The tibialis anterior gets worked from lunges/squats. As for your tendency to lean inward, I don't know, maybe you should see a professional. I have seen people with elbows that lean in rather sharply, it doesn't seem to bother them.
 
How the hell do their elbows lean in? please describe in more detail. Also I have been to a professional. He just said to stretch and stuff. I was just looking for more info. Says the muscles running on the inside of my legs are too tight.

No one has answered wether the step machine is good or not!:o
 
I used it today!! Thanks comfirmation of doing the right thing always feels good!

P.S> i just dropped a bagel, cream cheese side down, on my knee! EEW!:eek2: :freak:
 
ha ha ha I had to read that like 3 times till i got the iowa part! silly canadian i am! .... i think ill try some lunces while i watch CNN!

:fro:
 
Jenefer said:
!
No need to hit on my I have a b/f! ;)
Your point? Send me some pics!

Keep posting more info about the knees though it is greatly appreciated! (p.s i have also been told my knees a have a tendancy to lean inward when in a relaxed position. If anyone has any advice on fixing that I would appreciate it too!

:fro:
Click to expand...
Click to expand...

Inward knees could just be a sign of weakness in muscles surrounding the knee like the vastus medialis. Or is it lateralis? I could be wrong so someone correct me if necessary, but I think that's what I read. When you squat and lunge have someone watch how your knees track. If they track over your toes, you should be fine. However, if they buckle inwards, you may have a problem you need to address. A physical therapist would be best qualified to determine exactly what. Send me some pics!:D

As far as stairsteppers, I would avoid them at least for now. I have heard anecdotal evidence that they aggrivate knee problems. Send me some pics!
Click to expand...
Click to expand...
 
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Thanks buddy!

No Pics to send!!

Could you find out for sure for me what the name of the muscle is so i can look more in depth about it please! Thanks!:fro:
 
Jenefer said:

Could you find out for sure for me what the name of the muscle is so i can look more in depth about it please! Thanks!:fro:
Click to expand...
I don't have anything in front of me so I have to rely on memory which hasn't been the same since the black tar heroin. But if I had to guess, I would say knees buckling inward, at least during exercise, would be due to a weak vastus medialis. Like I said, a PT would be more qualified to assess this. If you have good insurance, it won't cost you a thing to get this looked at.
 
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