Quad exercise for knee relief (soreness, muscles, lift, gym)
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Someone in the Health forum suggested that I strengthen my "quads" to help with a problem I've been having with my knees popping (I'm in my mid '50s.)
So, what's a good exercise for quads that doesn't involve joining a gym (I live in a very rural area - I think the nearest gym is an hour and a half away) or spending big money on equipment?
Specific advice re specific exercises or websites or books would be much appreciated.
It was me who suggested it. I am 50 and I used to have problems with my knees. They didn't pop, but I had pain in them. Once I started exercising and building up strength in my legs the pain went away. Virtually disappeared. Start off with walking and try to walk up hills. You can do squats and lunges anywhere and they will really get your legs in shape. You can later add weight to those.
Ice your knee when it bothers you.
I've had a few knee problems
1, pooping or a catch, patella injury.
2. pooping and grinding, Meniscus tear
3&4 acl & pcl reconstruction surgery's.
If it's popping and you feel pain see your orthopedic Doc before you work out, you could further injurer your knee.
sit in a chair, and do leg lifts.
Knee bent, now straighten it and hold for a 3-5 count relax and or add a ankle weight if there is not enough resistance, if it starts to pop use less weight or stop working it. A stationary bike is also a good low impact work out for your knee.
I have the same problem with knee pain and exercise.
I don't have an issue with any popping in my knees, but I do have significant soreness. Squats leave me unable to walk well the next day and I have to go terribly slow doing lunges. They can easily twist the wrong way due to injuries. I am going to try the leg raises. Anyone have any other suggestions?
Sqauts and lunges - with and without weights. I also like doing wall squats. Just get into a squat position and lean against the wall. Start with 20 second intervals and increase.
My doctor suggested balance exercises which will stabilize the muscles all around your knees. Even something like standing on one leg for 30 seconds can be helpful.
The best exercises are ones that allow you to do one leg at a time, allow you to increase resistance by adding weight and involve some degree of balance. Step-ups on a box are one of the best. Start off with no weight and step up on a box. Use dumbells to gradually increase the weight. You can also use a larger or higher box. Here are instructions. Exercise 101: Step-Up Using Free Weights
Another exercise is the single leg split squat. See this tutorial for this and otehr exercises. Dumbbell Single Leg Split Squat
Since you don't have access to a gym, I recommend starting with some light dumbells and buying more as you get stronger.
Someone mentioned soreness from doing squats. That is to be expected. I get extremely sore if I go more than 6 days between squats. It just shows they are one of the best exercises you can do.
Highly unlikely that your quads are the weak point causing you pain.
I would work on strengthening and loosening all the muscles in the legs and the hips. Your problem could be hip flexors, hamstrings, calves, thigh adductors, hip rotators etc. etc.
squats, lunges, step ups for quads
glute ham raise for hams
toe and ankle raises for the muscles below the knees
piriformis stretch
IT band stretch
hip flexor stretch
hamstring stretch
thigh adductor stretch etc.
You'll be able to locate exactly where your pain is coming from.
Have you completely ruled out issues with the knee itself?
I wouldn't try pushing it too much if it is in fact a joint issue
The author errs on the side of safety for obvious reasons. He has few exercises but puts together a simple program that might or might not work.
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