need help to strengthen my knees

[Jroxxx]

hey i need advice on strenghten my outter knees the latimus mindiscous(i hope i spelled that right "LOL")is weak ,and an mri done 3 years ago and its still the same ,not torn but weak.will give out going down stairs and if i do any lataral movement,if any one can help that world be great .thx jroxx

 

[mayhems]

start with light squats and presses to perhaps add some mass to your legs and rebuild muscle... those two exercises are suppose to hit like everything muscle in the legs so it could help your mindiscous (sp)

 

[super_rice]

are you talking about your lateral meniscus?

http://orthopedics.about.com/cs/meniscusinjuries1/a/meniscus.htm
read up.

oh, and how do you know it's in the same condition? 3 years is a lot of time. have you done any rehab?

 

[wnt2bBeast]

strengthen the muscles around the knee and youll be fine
belt squats, front squats close stance oly squats
work your way up in weight slowly over a few monthst not a few weeks

 

[musketeer]

strengthen the muscles around the knee and youll be fine
belt squats, front squats close stance oly squats
work your way up in weight slowly over a few monthst not a few weeks

Do this but be sure to use a compehensive stretching program to keep muscle to ne under control. It really is important, it's not just something doctors say for the sake of it.

 

[Jroxxx]

thx so much ,and yes i have done rehab it got alot better at the time but is not 100% and it still gives out ,i will do the work outs and keep you all posted ,again thx you ............jroxxx

 

[supreme]

The primary movement you need is squatting but you need your form assessed; do your knees come in / go out; does your pelvis rotate forward or back, what is your pain free ROM?

No joke you need to have the alignment of your pelvis checked and the strength of your tranverse abdominus, external obliques and lower ab area assessed.

A forward rotated pelvis will cause your knees to internally rotate and weakness of any of the ab muscles I listed can cause the pelvis to rotate forward as they fatigue during exercise all can result in knee pain.

You would also want the alignment of your hips checked to make sure you have not shortened your inujured leg, and stretching of the quadratus lumborum if you have.

I would find a COMPETENT sports physcial therapist (they have the SCS designation after PT) or a corrective exercise specialist from the CHEK institute.

S

 

[Jroxxx]

the pain is in the outter knees ,and i havent done squats in fear of my bad knee poping out ,i will look in to COMPETENT sports physcial therapist ,i thx you for the help ,it is very fustrating trying to improve my knees strength ,thx again