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2013-08-02 11:33 AM

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Subject: Strength Training for knee problems
Well its been 3 or 4 months since Ive been to the gym and sure enough my knee troubles are back again. So its back to the grind. I know I shouldn't stop my strength training completely but I always do, and the problems always come back.

So Im looking for some good ideas of exercises to do that will help. I always do a set of deadlifts/squats, single leg split squats/single leg romianian dead lifts and some core work. Then I will usually use the ball or wobble board to do some stability work.

Anyone have any others that they like? I kind of get sick of the same ol same ol.


2013-08-03 3:47 PM
in reply to: BigDaddyD79


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Subject: RE: Strength Training for knee problems
I had 2 surgeries in the last year, ruptured quad tendon, torn MCL and torn qudricep muscle. So, I understand your pain.
Have you had your form checked by some one who is certified in Olympic lifting? my brother is a personal trainer and owns hos own crossfit gym, volleyball club team and a general gym. So, I have had my form checked and it has helped out my knees a lot!
As for squatting, I would try out the smith machine to see if that helps to keep things aligned.
hip flexors, glutes, hamstrings, groin muscles are all very important to help the knees.
Do you foam roll before you workout? A lot of people have a tight IT band it should be rolled out before lifting.

If you are looking to spice things up, I would recommend lighter weight (to help keep the knees in check), do short rest periods and do circuits. A circuit I usually do is:
10 rounds for time, 10 reps at each station:
185 lb deadlift
95 lb push press
pullups (vary your grip throughout)
dips

usually takes about 18 minutes to complete. I plan on upping the weight each session for a challenge, but dont want to push it because my knee surgeries werent too long ago.

Best of luck!
2013-08-07 12:33 PM
in reply to: BigDaddyD79

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Subject: RE: Strength Training for knee problems

Did you go to PT?

I'd go that route to get exercises to help strengthen and maintain equal skill.

I did CF and IM races hurt my knee and am 3 years still recovering after 2 surgeries....trust your PT and Ortho.

2013-08-14 2:23 PM
in reply to: BigDaddyD79

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Subject: RE: Strength Training for knee problems
I think it really depends on where your knee pain and weakness is. My issue tends to be with my mcl, so I focus on adduction exercises. Generally, whenever I am injured, I look to strengthen the muscles surrounding the weakness.
2013-08-16 9:14 AM
in reply to: KathyG

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Subject: RE: Strength Training for knee problems
Originally posted by KathyG

Did you go to PT?

I'd go that route to get exercises to help strengthen and maintain equal skill.

I did CF and IM races hurt my knee and am 3 years still recovering after 2 surgeries....trust your PT and Ortho.




x2. It really depends what is causing your knee issues. If it's a muscular imbalance, you need to design a program to address the root causes. It could also be your run training or run form (overstriding) causing the problem. Hard to just give you a generic lifting program. If you've done certain things in the past that seem to solve the issue, then you could start there if you don't want to go the PT/ortho route for some reason.
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