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amethystrse amethystrse
East Meadow NY
Sat, Feb 6, 2010 09:02
Ouch my knees!
Anyone know some good exercises for strengthening the knees? Whenever I work out my legs, and sometimes when I run, my knees hurt so badly! It's been that way since I was a kid. I was always told I had bad knees. I don't want to settle for that. I want to get them strong again!

lelogosdemoi lelogosdemoi
Charlotte NC
Tue, Feb 9, 2010 09:02
There isn't actually a way to strengthen the knee itself, but you definitely can strengthen the muscles that support the knee structure so that they are absorbing the impact vs your joints themselves. Quads, hamstrings, glutes, abs and actually lower back strength too will all help...and as your supporting muscles get stronger you'll notice that you feel power coming from your muscles vs stress on your joints....when I run now I really feel my glutes and abs firing and carrying me thru...and I can run so much faster without straining than before I was lifting a lot. Since running is an isolation exercise (using one leg at a time) it can be helpful to do isolation strength training as well (single leg squats, single leg calf raises, box step ups). I recommend the basics - squats, lunges, step ups, pistol squats, Bulgarian split squats, deadlifts, plank, ball crunches and reverse crunches. Stay away from leg press and leg extension - those put a lot of stress on your knees so if you're already challenged there they will probably hurt more than help. Also stay away from twisting motions while bending at the knee - I've noticed a lot of trainers using twisting moves lately with squats and lunges...but it puts unnatural strain on the outside of your knee and can cause you pain.

ChristRan ChristRan
Tue, Feb 9, 2010 17:02
proper support
if your knees are bothering you that much from running, it's likely that it has little to do with having "bad knees." it most likely has more to do with your shoes and your running-form. very few runners have a naturally neutral gait, which is ideal for running. improper form can lead to excessive pronation/supination. if i were you, i'd consult a physician or go to a specialized running shop where you can demonstrate your running style, and they should be able to help you pick a proper shoe.

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