Leg strength and bad knees

[Wantonmien]

I do a lot of diving where there are significant climbs out of the water, and I do a fair bit of it in doubles. Leg strength is really important for me. To improve it, I have done both various types of squatting maneuvers (a favorite being putting an exercise ball against a wall, leaning on it, and gradually rolling the ball up and down the wall). But I've had a tibial plateau fracture on the left with major cartilage damage, and I have some osteo in my right knee, and they're finally getting to the point where they aren't tolerating squats or the leg push machine at the gym.

Any ideas on low-knee-stress leg strengthening exercise that will specifically help with climbing slopes or stairs under load?

TSandM,

On advise of Physio's and Knee Specialists, after screwing up a cartilage and hobbling about, I was prescribed various knee strengthening exercises and whilst maintaining the mobility and giving a little more strength around the knee, I did not actually start to get real improvements and reduction in knee pain until I started thinking about the bodies own ability to repair itself and trying something fairly new - namely through Stemcells.

Tracked down and purchased a couple of months worth of 'Stemcell enhancers" through site below - and after about 1~2 weeks noticed improvement, 2~3 months later almost total elmination of knee pains.

Check and read the following website STEMTech International Inc.

Worth a try

Best of luck

 

[TSandM]

Thank you all . . . lots of food for thought here.

 

[Jersey]

Have you tried walking lunges with lite weight (medicine ball/kettle ball/free weight)? May not be as intense as machines. If you don't know to what I refer - stand straight, arms extended to front (shoulder level) with weight held between. Step left foot, lunge down, keeping right heel-hip-shoulder aligned and arms extended. Hold for a few, repeat other side lunging your way across the gym. Feelin really good - add a torso twist during the lunge. I also like side lunges again using weight (adductor work). Or using a resistance band - held like a jump rope with as much tension as you can muster, stand on band w/ both feet, take little steps first to one side (10 to the left), then the other. I believe this helps with psoas, glutes, sartorius and IT (iliotibial) band. I found the combination of lite weight and balance required helped with the gear load situations. Also working interior and exterior oft overlooked muscles/groups helped as well. I've more ideas for hamstring/calf using a balance ball if you are interested. Yes, strengthening surrounding muscles can buy you time when knees are damaged. My ACL/MCL/meniscus/few other bits were damaged in Feb 1989, but I was able to put off surgery until July 2003, during which time orthopaedics came a long way.
There are newer therapies in which they inject cells into knee, I think to repair cart damage more then ligaments and the arthritis, well just a pain ~ literally. Good luck.

 

[ept44]

I do a lot of diving where there are significant climbs out of the water, and I do a fair bit of it in doubles. Leg strength is really important for me. To improve it, I have done both various types of squatting maneuvers (a favorite being putting an exercise ball against a wall, leaning on it, and gradually rolling the ball up and down the wall). But I've had a tibial plateau fracture on the left with major cartilage damage, and I have some osteo in my right knee, and they're finally getting to the point where they aren't tolerating squats or the leg push machine at the gym.

Any ideas on low-knee-stress leg strengthening exercise that will specifically help with climbing slopes or stairs under load?

I cant do aquats anymore either i used to squat almost 275 cant do anything because my right knee is shot with osminslitus disease but its gotten to the point where i dont feel it anymore but now the top of my knee hurts because of all the presseure on it

 

[SeaHorse81]

I'm not a doc and you are, but I'm guessing that if you have actual knee damage, that stronger muscles aren't going to fix damaged bones and cartilage.

My suggestion would be to pay a local kid who still has good joints to carry your stuff up the hill. Arrange it before the dive, if necessary.

You could also put a winch on the front of your car/truck and drag your stuff up on a sled.

Part of growing older is learning to notice the stuff that doesn't work well anymore and try to not make it worse.

flots.

To TSandM, flots took the words right out of my mouth (or keyboard, whatever). Which is not to say you should just give up and write it off to age, but I personally discovered use-it-'til-you-lose-it the hard way. I went at life hard for a long time, not realizing that there are certain parts -- most specifically joints -- that have a finite amount of use in them and if you don't pace it well, the parts will be done before you are.

I'd encourage you to protect those knees with great care, and get a thorough evaluation (or two) from specialists for the advice you seek. It's too easy to do more damage than good.

I don't know you and I see the reference to you being a doctor, so please accept my apologies if I've spoken out of turn. It's just my achy knees talking.

 

[sylpha]

i had a knee problem for years, then it got worse & i had surgery. it took a long time to get the strength back up and my weight suffered through the difficulty to exercise.

The thing which really helped and really surprised me was taking a Pilates class every week. it's amazing what those small movements can do.

 

[Jocull]

I am 9 months into recovery from an ACL tear and my other ACL is still torn from a hockey accident 8 years ago. I would highly recommend going to a physical therapist for an appointment or two and they should be able to give you some good low impact exercises that can help you out.

 

[fxholt]

HI TSandM I agree with much of what has been said just want to throw in 2 cents... I am a little guy, 5'6" and around 150 lbs but in college back in the 90s I squatted 405 lbs in a misguided martial arts quest and I noticed lots of things about leg power during that time. If you concentrate on developing strength through the heel and not the ball of your foot, you can alleviate knee pain, use more glute and less lower quad in the strength moves, ie bend less at the knee and more at the hip joint. You can widen your squat stance, point the knees slightly out, and be sure that your knee does not go past your toes. Granted, this will build more inner thigh but this saves your knees. Also, if you get neoprene knee braces or knee wraps, these can take over the job of the connective knee tissues and support the joint while you work the muscles harder. trust me, I was the 135-pound guy doing 15 reps with 315 lbs on my neck back in the day and although I outgrew that behavior I did learn a lot from it and it never hurt my joints.