How do I strengthen my knees?
This has seemed to work well for me. I've been running for almost 2 years now. When I started, I could barely run 1/10 of a mile without being completely winded (not to mention sore and stiff the next day). I'm now running anywhere from 20 to 30 miles a week - and have managed to do so injury free.
Lately, I've noticed that my right knee starts to bug me. This is entirely new and I'm puzzled. I'm not running any faster or further than I have in the past...but all of a sudden, I've got this pain that I can't seem to get rid of - at least not 100%. Laying off the running doesn't seem to help (I took an entire week off of running - just did elliptical and swam and it didn't make a difference)....running on a treadmill vs. running outdoors doesn't seem to help either - so I'm at a loss....
It comes over the knee cap...and while it doesn't bug me while I'm actually running, it bugs me if I walk up stairs or bend my knee beyond a certain point.
My question is - how do I strengthen my knees, without injuring them further??? The things I've typically done (lunges and squats) just aggrevate the pain and make it worse - so it seems like that would NOT be the solution...
Ideas???
Are you doing the lunges and squats correctly? Sometimes you can actually aggravate the knees more if you put to much pressure on the knees by allowing the knees to go over your ankles.
I have knee problems as well and I am strenthening the muscles around my injury with weights, I do have a personal trainer correcting my position constantly as I am training. Favoring my knee has caused me to be weaker on one side and I had not even realized it.
Meanwhile, you might check out Rachel Cosgrove's article about strength training for runners - it has some tips on a strength training program that works to keep Rachel injury-free while she runs the Ironman triathlon. She could use some lessons on writing in a less confrontational style, but if you can look past that there's a good assistance program lurking in there.
I had some cartilage removed a couple years ago. Rehab primarily consisted of re-developing and balancing the quadriceps. My physical therapist strongly suggested that I avoid the leg extension machine. I remember doing a lot of compound movements and balance work to target specific quad weaknesses . See, you can't strengthen the knee b/c its is just bone, cartilage and ligaments. As I understand it, the quads are primarily responsible for effective function of the joint and need to be working in concert (four muscles make-up the quadriceps).
I don't mean to scare you with this, but I tried to ignore my knee problem and ended up flying home from san diego on crutches after a freak golf cart accident (no alcohol involved - I swear). I'm guessing that I may have been able to manage the initial problem without surgery if I had done some therapy and healing. But I thought it would get better by itself, so I postponed going to the doc until I couldn't walk. Just my story -- everybody's different.
I also remember referencing a site called something like Knee Guru. It had some pretty good info and forums.
Hope this helps.
fitnessfreak: A really good source of information on this would be looking up the rehab workouts that Tiger Woods has done after his previous 2 knee surgeries and will be doing after the next surgery is completed. With the enormous amount of torque his left knee takes during his golf swing, he has to strengthen all of the muscles that support it. I'm sure it wouldn't be hard to find out the information online. Other athletes who have fully recovered from knee injuries that I can think of off the top of my head are running back Willis McGahee and quarterback Carson Palmer.
