ok fitness freak people....i want to start doing some walking and (eventually....maybe next year) step up to jogging but....
as you can tell i am on the larger side of things and have bad knees (one torn ACL that wont be reconstruced because i dont play sport and one sprained knee from being pushed in a pool last year that keeps playing  )
so......i need to build my hams and quads up apparently to support me crappy knees. any good home remedy exercises i can do. i dont really have the money to go to the gym ad use the fancy machines  |
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By (user no longer on site)
over a year ago
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Squats!!! And lunges.
Be careful how low you go, you can increase that as you get better.
Also, try bridges and as you get more advanced take one foot off the floor and dip. |
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By (user no longer on site)
over a year ago
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"bridges???? as in what you used to do after a handstand when you were a kid???
i dont think i am ready for that yet  "
Nooooo lie on the floor and raise your bum off the ground. |
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By (user no longer on site)
over a year ago
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"Squats!!! And lunges.
"
No!
Someone with a bad knee should never do these.
Avoid treadmills as they destroy your legs and knee's anyway.
Biking is better for losing weight outside of the weights. You need to up your energy expenditure and reduce/clean up your food intake.
Your body will use your fat reserves by doing this and you will gradually lose weight.
DOnt let anyone tell you to do squats with a barbell without first being shown how to squat to the position without one. |
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Every time you go to get up, from sofa, chair etc, turn it into a squat. Don't use your arms/push yourself/pull yourself up. Just use leg strength, keep your lower back nice and straight and shoulders square. When sitting on the sofa/on a chair, lower yourself with a bit of control, don't just flop (unless its been a really long day, then flop away).
Likewise with stairs, make a conscious effort to use the muscles in your legs to push your body weight up.
If you have a fit ball thingy, wedge that between the small of your back and the wall and slowly move down, keeping your back straight, as low as you can. Hold it for a few seconds, then slowly move back up. Keep it steady and controlled, breathe in as you go down, and out as you come back up. Keep your knees above your ankles and your toes pointing straight ahead.
When you get stronger, consider lunges (walking and static), but I'd recommend waiting until you have more strength and stability in your knees before you go onto those.
(I have hypermobile joints, have been known to dislocate a knee while sat on the sofa).
Hope that helps |
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By (user no longer on site)
over a year ago
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"Squats!!! And lunges.
No!
Someone with a bad knee should never do these.
"
Which is why I've sent some stretches and exercises for strengthening the joint first |
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By (user no longer on site)
over a year ago
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Go to a decent private physio. There's something weird going on if your thighs (espe ially both if it's both your quads and hamstrings) are causing your knees grief, sounds like it'd be worth getting it sorted properly. |
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"ok fitness freak people....i want to start doing some walking and (eventually....maybe next year) step up to jogging but....
as you can tell i am on the larger side of things and have bad knees (one torn ACL that wont be reconstruced because i dont play sport and one sprained knee from being pushed in a pool last year that keeps playing )
so......i need to build my hams and quads up apparently to support me crappy knees. any good home remedy exercises i can do. i dont really have the money to go to the gym ad use the fancy machines "
if your knees are bad you are very limited to what you can do, i would say you wont be able to do anything that involves bending the joint, BUT if you do find a technique that doesnt hurt as much, only go up to the pain, dont go 'through' the pain like some muscle heads will tell you, no pain no gain mentality
xxx |
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"Go to a decent private physio. There's something weird going on if your thighs (espe ially both if it's both your quads and hamstrings) are causing your knees grief, sounds like it'd be worth getting it sorted properly."
They aren't causing me grief and for the mostpart my knees are fine. Just every now and then my right knee decides to 'go' on me and I hobble about for a week.
I tore my ACL playing 5 a side football at uni and as surgery wasn't an option due to the recovery period etc I was told to build these muscles up to stabilise the knee. I just can't remember the exercises they gave me lol
I can't afford to go to the gym, there's no way I can afford a private physio x |
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By (user no longer on site)
over a year ago
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"They aren't causing me grief and for the mostpart my knees are fine. Just every now and then my right knee decides to 'go' on me and I hobble about for a week.
I tore my ACL playing 5 a side football at uni and as surgery wasn't an option due to the recovery period etc I was told to build these muscles up to stabilise the knee. I just can't remember the exercises they gave me lol
I can't afford to go to the gym, there's no way I can afford a private physio x "
Well it's your call of course but personally I'd find a way to make the £30 available to try and sort out what sounds like a long term problem.
At the very least, take into consideration the fact that doing the wrong exercises, or the right exercises badly, can do a lot more harm than just doing nothing can. |
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By (user no longer on site)
over a year ago
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could give you better advice if u were using a gym. but at home just regular squats with hands folded across ur chest or squats holding a brush across the lower end of ur neck.
lunges without weight or with some light dumbbells or even a couple tins of beans in your hands
i think hip extensions work ur hams aswell as ur glutes |
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By (user no longer on site)
over a year ago
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if ur knees are bad you can limit the ROM with the squats. try them without going below parallel. experiment with different stance widths and keep ur toes pointed slightly outwards when doing them |
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By (user no longer on site)
over a year ago
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Tore my medial ligaments......I had physio, swimming and pilates to strenghen my knee and surrounding muscles .....need to do some form of excercise that puts less pressure on the joints basically....cycling and cross trainer are also good ideas |
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By (user no longer on site)
over a year ago
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One thing you can do is buy a kettle bell.
DOnt get the wussy weight ones either!
Plenty of exercises on youtube and they are easy to learn. The benefits to your legs are one of several.
DO them alongside stretches and other movements and a gradual improvement will come. |
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"One thing you can do is buy a kettle bell.
DOnt get the wussy weight ones either!
Plenty of exercises on youtube and they are easy to learn. The benefits to your legs are one of several.
DO them alongside stretches and other movements and a gradual improvement will come. "
what weight is not a wussy one??? |
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By (user no longer on site)
over a year ago
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"One thing you can do is buy a kettle bell.
DOnt get the wussy weight ones either!
Plenty of exercises on youtube and they are easy to learn. The benefits to your legs are one of several.
DO them alongside stretches and other movements and a gradual improvement will come.
what weight is not a wussy one???"
Take no notice you are no looking to build up muscles like Desperate Dan so stick to smaller weights with more repetitions as they will be far more benefit to you. You dont even need to buy weights if you don't want there are household items that you can use as a substitute. 4pt old milk containers in water are always a start point. Said that the bike, swimming and rowing put less strain on your body. If you can swim then it has the most benefits for toning.  |
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