posted February 09, 2000 12:03 PM            

DOs and DON'Ts of knee related exercises.
How to prevent knee injury. Contribute&learn more.

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db

posted February 09, 2000 12:24 PM            

If you do not want to hurt your knees then do not go below parallel in any leg exercise such as squat, hack...etc. No jerky motions when doing any leg exercises. Do not lock out your knees when doing calf exercises.

DO a good and extensive warm-up with light weight before you begin legs.
Finally, stretch (well) before and after legs.

Jon

posted February 09, 2000 12:39 PM            

ASSFACE had the pleasure of 1 recon and 1 scope clean out of my right knee. IF you have had surgery - do exactly what your PT tells you to. DONT fuck around and you will be back in the running with ASSFACE before you know it.
Once you are 100% like ASSFACE - the following has been helpfull -
SQUAT - Yeah yu heard me. Squat like a motherf---er. BUT, Go ass to the floor and with control. YOUr wieghts will take a temporary dip but you will come back with bigger, stronger, knees/quads/hams. WHen you go below parallel, your teardrop shaped vastus medialis(spelling?) becomes further engaged. This muscle is a prime factor in knee stability.
FRONT SQUAT - Below parallel, same as above.
STRETCH - a major factor in knee injuries are stiff calf muslces and stiff hip joints. WHen your calf is tight, your calf cant flex like it should. This Promotes the quad to perform in a leverage disadvantage. Same goes for the hip joint - stiff hips = inactivity in the glutes and hams - thereby promoting more stress to the quad. See where all this goes? THe quad is being forced to outperform itself. this creates extremely dangerous sheering and torque on the joint. This leads to a subluxation of the kneecap(what I had); a tendon tear or strain. This is what can cause a knee injury. Look at testosterone.com under Poliquin for calf stretching. As far as the hips - look up how to stretch you illobitial tract(sometimes called an I-Band; hamstings; and hip flexors.. ALso stretch the quad. Last, make sure you stretch the lower back is it is the last part of the chain in knee flexion. Now you have flexibility and balance in the muscles controlling knee flexion.
ISOLATION Exercises - if you are prone to knne pain and injury like ASSFACE - try these
Standard Leg Extesions; Leg Curls; standing calf raise; seated calf raise - use a tempo around 3-5second stretch, 1-2 second pause, 1-2 second contraction. THese should be done 1 once weekly, and NOT be part of your regular leg workout. Really focus on not cheating at ALL!!! You will use lighter weights.
TRAIN YOUR HAMSTINGS AND HIP JOINT - stiffleg deads; leg curls' good mornings; deadlifts; russian deadlifts.
ONE LEG COMPOUND MOVEMENTS - MIMIC the spandex ho's and do some lunges; One leg squats; static one leg squat; one leg leg -press; get the idea?
Isometrics - squat jumps; 1/4rep hops - start in your bottom out squat position and do 1/4 reps around a room and look like a squid doing it but hey you gotta get your knees in shape.
Overall, you dont need to do all these things every week - except stretch and at least one of the weight training things. This has helped my crap knee remain injury and pain free for 3 years now. Besides that, my legs look friggin awesome from all the additional work, and I know we all could use any means neccessary to bring up the legs.
ASSFACE HAS ADDED HIS 2 CENTS.
Now all I need to do is keep my dick injury free - to many chafing injuries!!