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lateral & medial knee stability

post #1 of 4
Thread Starter 
Can someone recommend some good exercises to increase medial and lateral stability of the knee. I'm hesitant about squatting again because I just took 5 weeks off from the gym due to a reoccurring pain caused by (I think) squatting. I've been doing light leg presses, deadlifts and leg curls recently and there is no sign of the pain I had before, however my knees feel really weak almost like they want to collapse outwards or inwards sometimes (I'm a lanky bastard so that doesn't help either). I think the squats caused a repetitive use injury.. most likely ITBS as the pain was on the lateral side of the knee and I had overly tight hamstrings/leg muscles in general. Anyways can someone please help me by providing some physio-quality stretches for the illiotibial band, hams, quads, and calfs (basically lower body stretching in general).

thanks
post #2 of 4

amazing change in symptoms in 11 minutes

i just read your other post. as far as stretches, they are in many books and are mostly common sense. if your knee is actually unstable, why would you want to further stretch things?
post #3 of 4
Quote:
Originally Posted by duke walker View Post
i just read your other post. as far as stretches, they are in many books and are mostly common sense. if your knee is actually unstable, why would you want to further stretch things?
Exactly!

Real quick, off to work!

Abductor: Stretch band around ankle. take a step to the right, step in with left foot. 8 steps right, 8 left 4 sets

Adductor: On wood or linoleum floor. Place small towel under rt. foot. Take a wide stance. Slide rt. leg towards left.

Gotta run!
post #4 of 4
Charlotte Moats' exercises for her knees which appeared a while back in SKI mag. But take them slow as they are much tougher than they seem.
http://www.skinet.com/skinet/instruc...927259,00.html
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