Please Scroll Down to See Forums Below Can anyone help me as to what leg exercises I can do with an injured knee, if any? It's not seriously injured, but it hurts when it bends and has been like this for three weeks. I know I can't do squats, leg press or leg extensions.. I was thinking maybe stiffed-legged deadlifts, lunges, leg curls and calf raises. Anything else I could do?
Leg exercises for an injured knee?
- Thread starter |D_J^B_J|
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sasharawkz
New member
You need to go and find out what's wrong before I would suggest what's ok and what's not. Hurting when bending doesn't give much. Does it hurt when you bend and are weight bearing only or even when it just bends when you're sitting. What part of your knee feels sore? Any clicking or grinding or feeling like it's locking? Why did it start to hurt? Was there some event or did you just wake one morning and it was sore? Does it feel better once you've been moving around, hurt more after you've been moving around or only when you bend it? Has this ever happened before? Help me out with some details and maybe I can offer a little more insight.
BeasterUSN
New member
I would lay of the weights, depending on how bad the injury is. Perhaps some light resistance band exercises. But none the less, like sasharawkz said maybe you could provide some more information on the injury.
sasharawkz said:
It doesn't hurt when my leg is straight, but it hurts (like a burning sensation) when I am sitting in a cramped space with my knee bent for a long period of time, or when I try to squat down. Then when I straighten it it sometimes gives a 'click'. I felt it sore the day after my leg workout two weeks ago.
My doctor has given me some anti-inflamatories and referred me to a sports physician if they don't work. Any ideas on what it might be, or what exercises I could do?
wnt2bBeast
New member
|D_J^B_J| said:
IF and i say "if" you can do lunges then you can squat..
I am not telling you to do lunges or to start squatting im just illustrating my point that a lunge is nothing more than a one legged squat with a lot of pressure on the knee area...
i would go to a Dr and seek a professional opinion..knees are tricky but you would be surprised at how many reputable "sports team physicians" recco light squatting for knee rehab..that doesnt mean taking 405 down deep in the whole 2 weeks from now..it may mean bodyweight squats for a few weeks followed by jut the bar and slowly working your way up
musketeer
New member
I reccomend using an anti-I to get the inflamation under control. Then, avoid putting any undue pressure on it whether that be working other bodyparts with exercises that will cause trauma or by doing crazy stuff outside the gym.
Use active rest to heal the joint, keep it moving with low resistance:
Swimming, cycling, cardio machines, walking if not painful.
Stretch the groin, hips, hams quads, calves and lower back every day, when you are the most warmed up (like after a walk or a workout).
After a few weeks, add squats and build up slowly...
Use active rest to heal the joint, keep it moving with low resistance:
Swimming, cycling, cardio machines, walking if not painful.
Stretch the groin, hips, hams quads, calves and lower back every day, when you are the most warmed up (like after a walk or a workout).
After a few weeks, add squats and build up slowly...
sasharawkz
New member
After reading your follow up, it sounds kinda like it might be a bit of patelo-femoral syndrome. Your sore knee from sitting (the inside, below vmo right?) and the clicking (under the knee cap?) are some hints. Again, I'm only going by the little you've given so please bear with me....
If it's what I think, your vastus lateralis is probably tight and overtaking the vastus medialis. This can cause the knee cap to shift laterally, pain on the medial side of the knee and some clicking and grinding under the knee cap.
so the order of the day....stretch...quads, hams, hip flexors and glutes...
squats, leg press and extensions could be helpful but really focus on form and go easy like someone else mentioned already. Most important though....have it looked at. You wouldn't want something simple to turn into a nagging problem just cause you thought it would resolve on it's own.
Best wishes.
If it's what I think, your vastus lateralis is probably tight and overtaking the vastus medialis. This can cause the knee cap to shift laterally, pain on the medial side of the knee and some clicking and grinding under the knee cap.
so the order of the day....stretch...quads, hams, hip flexors and glutes...
squats, leg press and extensions could be helpful but really focus on form and go easy like someone else mentioned already. Most important though....have it looked at. You wouldn't want something simple to turn into a nagging problem just cause you thought it would resolve on it's own.
Best wishes.
I'd like to thank everyone who has helped in this thread.
In case anyone was interested, I just finished my leg workout and I think I had a good workout despite lifting only light weights.
I firstly did one set of 10 reps of squats on the Smith Machine at 80kg (I'm not an extremely big guy, but this is still a light weight), then thought it might be better to use the machine so I did three sets of 8 - 12 reps on the lying leg press machine.
The rest of my workout was 3 sets of incline DB presses (8 - 10 reps) (trying to hit chest twice a week now), 3 sets of static lunges (8 - 10 reps), two sets of leg extensions (8 - 10 reps), 2 sets of leg curls (8 - 10 ress), 3 sets of calf raise (16 - 20 reps), finished off with some abdominal work.
Obviously I can still lunge and squat with light - medium weights, so the knee injury can't be too serious.
In case anyone was interested, I just finished my leg workout and I think I had a good workout despite lifting only light weights.
I firstly did one set of 10 reps of squats on the Smith Machine at 80kg (I'm not an extremely big guy, but this is still a light weight), then thought it might be better to use the machine so I did three sets of 8 - 12 reps on the lying leg press machine.
The rest of my workout was 3 sets of incline DB presses (8 - 10 reps) (trying to hit chest twice a week now), 3 sets of static lunges (8 - 10 reps), two sets of leg extensions (8 - 10 reps), 2 sets of leg curls (8 - 10 ress), 3 sets of calf raise (16 - 20 reps), finished off with some abdominal work.
Obviously I can still lunge and squat with light - medium weights, so the knee injury can't be too serious.
shamrock11
New member
I totally agree with the above. I just got nack from a kneee injury. You need to see a doc. and find out eactly what i wrong. You'll probably have to stay away from legs for a few weeks. Good luck bro. and I hope you get better soon.
