Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

Strained knee, can any suggest some exercises?

  • 16-02-2005 04:52PM
    #1
    cherrio
    Registered Users, Registered Users 2 Posts: 383 ✭✭


    Strained my knee during the summer by not warming up enough before a run.

    Play 5 a side soccer 2 - 3 hours a week and my knee gets sore after (and some times during). Can any one suggest some exercises I can do to strengthen the muscle in my knee (it the the muscle just under and to the right of my right knee cap that get sore).

    Thanks :)


Comments

  • #2
    bigrepz
    Closed Accounts Posts: 6 ✭bigrepz


    you should consult your local gp for the best advice but a few exercises you should try to strenghten up all the muscles around your knee would be the following

    leg extension
    http://www.exrx.net/AnimatedEx/Quadriceps/LVLegExtension.gif

    seated leg curl
    http://www.exrx.net/AnimatedEx/Hamstrings/LVSeatedLegCurl.gif

    lunge
    http://www.exrx.net/AnimatedEx/Quadriceps/DBLunge.gif

    i have to stress do these with a really LIGHT weight and with high reps (12x3) or (15x3)


  • #3
    cherrio
    Registered Users, Registered Users 2 Posts: 383 ✭✭cherrio


    thanks for the links. I will try them. :)


  • #4
    bigrepz
    Closed Accounts Posts: 6 ✭bigrepz


    no prob man


  • #5
    dudara
    Registered Users, Registered Users 2 Posts: 33,518 ✭✭✭✭dudara


    I hurt my knee in November, and while it's been recovering well enough, there was a stage where I didn't think that I could ever practise my sport again.

    If you think that there's something wrong with it, go to a physio. I nearly cried at one stage when I thought that I couldn't push it anymore. It's a vital joint. Get it checked out at the least. If there's nothing wrong, then work on the exercises to strengthen it.


  • #6
    pwd
    Closed Accounts Posts: 5,284 ✭✭✭pwd


    Swimming is considered highly suitable for building up joints and muscles after injuries because there is absolutely no jarring on the joints, but there is resistance.

    Take it easy and be careful you don't mess yourself up more. Visit a physio. Knees are very fragile.

    I had a sore knee for ages come to think of it. It recovered when I took to wearing a support on it when it started to hurt.

    You shouldn't wear a support more than you need to because it reduces the strain on the muscles a great deal and they will get weaker.

    But it is good for giving your joint a chance to heal.


  • Advertisement
Advertisement