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Does anyone know any excersizes for hurt knees?

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EMK
Posts: 1632 - Karma: 669

sorry about the spelling and sorry if this is a repost i didn't really know what to search for.
anyway, i hurt my knee 2 weeks or so ago and it's alright now but not perfect, i'm scare to do my best tricks incase i fall and hurt it worse so i was wondering if anyone knew what would help it get strong again, the Dr just said "you have muscle damage, it should be fine in a few days" well it was but not perfect so your help would be appreciated.

Feb 4 2008 5:47AM
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El_Jeffe
Posts: 105 - Karma: 10
I've just been running alot, on soft ground. Like out in the woods and so on.
Busted my knee open in a motorcycle accident last year, and it felt alright. But now that I started skiing again, using muscles I haven't trained enough, it really hurts.

Guess I could go see a therapist of some sort
Feb 4 2008 8:23AM
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08-Line_Rider
Posts: 641 - Karma: 11
simple squats and do the invisible chair thing, then add weight
Feb 4 2008 9:34AM
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Oetk
Posts: 106 - Karma: 204
bike, bike, and bike. its better than running because its non impact on your knee and gets a ton of blood to the area.
Feb 4 2008 2:39PM
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Calb3rt
Posts: 6005 - Karma: 2,203
http://www.google.com/search?hl=en&safe=off&client=safari&rls=en&sa=X&oi=spell&resnum=0&ct=result&cd=1&q=knee+exercises&spell=1
Feb 4 2008 2:50PM
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Tinga
Posts: 11349 - Karma: 2,333
streching is always good. of course they only prevent this not cure it
Feb 4 2008 3:02PM
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Powforbreakfast.
Posts: 2226 - Karma: 417
.
Feb 4 2008 3:31PM
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.makuma.
Posts: 2258 - Karma: 43
yup
Feb 4 2008 3:34PM
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zesty_buddy
Posts: 880 - Karma: 28
what you can do is sorta like one legged squats. stand on one leg and then bend only at your knee making sure your knee is always over your second or third toe. only go until it start to hurt. keep repeating every day. it builds up the muscle well.


i hope that made sense...
Feb 4 2008 4:15PM
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AptosFreeskier
Posts: 1240 - Karma: 17
The best for you is biking.

But if you are in a gym you can do this:

The machine at a gym is where you sit down and the bar attatched to the weight is on your legs right above your ankles.

Also there is a maching where you lay down on your stomach and put the bar on the back of your ankles and pull toward your butt.


Feb 4 2008 4:20PM
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BskiP
Posts: 1369 - Karma: 223
go swimming. even if your just chillin in an inner tube kicking, there is no pressure on your knee
Feb 4 2008 4:20PM
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BlackJesus
Posts: 39 - Karma: 10
hit it with a hammer; or use a brace, i hurt my knee last year and the brace helped a lot
Feb 4 2008 4:36PM
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BCKicker540
Posts: 1283 - Karma: 11
Leg Extensions

Leg Curls
Feb 4 2008 4:36PM
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grifter
Posts: 933 - Karma: 102
okay this is the thread I wish I had made, I've really mashed my knee, I got my ski stuck in the pow, I rolled but my lower leg didn't (oww) I skiied on it for another 4 hours, it was pretty fucking painful, that night and the next day I couldn't walk more than a few meters, and tbh those few meters felt like my leg was going to fall of, it was pAiN. After a days rest I did a bit of light piste cruising, and it was pretty painfull, bu manageable, well it's been about 5 weeks since this, whenever i bend & extend my knee i get this weired clicky crunch, and if i don't move it for ages, when I begin to move it its painful for a few moments, walking is okay, and I've done a good deal of Jogging on it, but there are still certain positions which are painful. firstly does anyone know what i did? and secondly what is the best way to fix it? I've been doing about 20 squats a day to try and build up a bit more strength in the reigion, but this may just be futile, any ideas ???

p.s. I'm off skiing in a week's time and I don't want the doctor to say "no" so I'm avoiding him. and going straight to the experts.. (you guys) lets face it, us skiers have more knee complaints than a Orthopaedic's waiting room)

Thanks guys !
Feb 4 2008 5:23PM
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stingfire
Posts: 315 - Karma: 13
yeah you should've went to the doctor.  youmay have permanently damaged your shit
Feb 4 2008 5:25PM
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stingfire
Posts: 315 - Karma: 13
agreed.  I popped my knee out three times last year and can feel pain whenever there is low atmospheric pressure (similar to arthritic pain) so I biked almost everyday in the summer.  This season my knees are as strong as ever
Feb 4 2008 5:27PM
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A_T_K
Posts: 1403 - Karma: 12
GOOOOOOOOOOOO to the DOCTOR!

and...

R
O
A
D

B
I
K
E
Feb 4 2008 5:28PM
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poofartpee
Posts: 7436 - Karma: 1,538
1 legged squats
Feb 4 2008 7:14PM
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GUZ
Posts: 1371 - Karma: 255
yup, i hurt my knee biking and did some mellow biking to help it heal
Feb 4 2008 7:20PM
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snowmuncher
Posts: 422 - Karma: 19

dont know if it has been mentioned or not, but sitting on the ground and keeping your leg really straight then flexing yourm uscle and lifting your leg with the injured knee. it really helps to build up your knee muscle so that your muscle will act like a natural brace
sorry if thats confusing, also if it gets really bad you should go to a physiotherapist it really helps especially for skiing

Feb 4 2008 7:24PM
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ski_ENDUB
Posts: 2535 - Karma: 86
swiming and biking as far as training goes (basically get leg movement without putting alot of pressure on your knees) I also will wear neoprene knee braces while i ski, they work really well in preventing just random pain coming from my knees.
Feb 4 2008 7:24PM
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grifter
Posts: 933 - Karma: 102
thanks, yea, I'm trying that but it's pretty painful, does anyone know what I might have done to my knee ? (see my post above)
Feb 4 2008 7:26PM
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gstoneskier
Posts: 233 - Karma: 41
ride a bike, leg extensions, leg curls, and resistance stuff...
Feb 4 2008 7:28PM
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snowmuncher
Posts: 422 - Karma: 19
you probably damaged the muscle tissue. thats what my doctor claims.. i dont know if you ocasionally feel it go to the side funn or not? and then experience pain, but if you do then you probably damaged your muscle tissue that holds your knee cap in place(takes about 3 months to restrengthen)
Feb 4 2008 7:32PM
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grifter
Posts: 933 - Karma: 102
yea, you pretty much nailed it, do you get the weird crunchy clicks when you bend and flex your knee ? 'cus that really weired... yea I'm on a month and a bit, I reckon I can withstand some park skiing on it, maybe no monster-mogul fields though :P
Feb 4 2008 7:36PM
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EMK
Posts: 1632 - Karma: 669
your knees definetly worse than mine and it doesn't sound like you should go skiing in a weeks time.

i t sounds like i need to fix my puncture and go cycling. i'm trying some of the exercises you guys have said and i can see them helping, also i've bought a knee suport whitch actually help quite a  bit.

thanks a lot.
Feb 4 2008 7:36PM
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snowmuncher
Posts: 422 - Karma: 19
yeah exactly that actully
just make sure to exercise it and build muscle up and you should be fine, although if it gets any worst or happens again you should go to the doctors or get an mri, just keep wearing a brace thats really stiff on the sides when you ski and dont do any hardcore shit and you should be fine for rails and boxes, i dont know about jumping or spinning though
Feb 4 2008 7:42PM
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grifter
Posts: 933 - Karma: 102
sweet, thanks for the advice, yea i might hit a few 3's and stuff but nothing to high on the gnar-scale.
Feb 4 2008 7:44PM
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tele_tom
Posts: 135 - Karma: 10
biking! use a low spinny gear, it's better for them, but be sure your bike fits right or you'll just hurt it more.
Feb 4 2008 9:04PM
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EMK
Posts: 1632 - Karma: 669
thanks for all the help guys +++karma to you all.
my knee is better now btw.
Mar 24 2008 4:38PM
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Aenigma
Posts: 11256 - Karma: 424
What you have described so far sounds exactly like what happened to me when I tore my meniscus this year.  It didn't hurt a lot or swell, but I knew something didn't feel quite right.  After a few days I got the clicking and an unstable feeling that didn't go away for the three weeks I waited until surgery.  If the pain and unnatural feeling is persistent, you're not doing yourself any favors by skiing on it as it is.  Go get an MRI, it could save you from doing really serious damage to your knee.
Mar 24 2008 4:56PM
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K.C.Deane
Posts: 1730 - Karma: 315
ride a bike
Mar 24 2008 5:16PM
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skiP.E.I.
Posts: 7821 - Karma: 21,850
yes. and also water aerobics/water jogging/swimming because
Mar 24 2008 5:47PM
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skiP.E.I.
Posts: 7821 - Karma: 21,850
crap. sorry for 2 posts. because it's non impact, so you won't aggravate it.
Mar 24 2008 5:49PM
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Big--Ben
Posts: 508 - Karma: 296
dude seriously go to the doctor


dont listen to these kids saying its a "muscle problem". I can almost GUARENTEE ( i cant spell) that it is torn cartilage or a torn meniscus. Ive torn cartilage in a couple spots in my knees and tore my meniscusand it sounds just like what youre describing. And it requires surgery most of the time, it sucks yea but it will correct the problem because if you dont go it going to get worse and tear more.


Some of the symptoms I had, and that you might be feeling are, not being able to walk on it for the first day/ couple days after the injury, clicking crunching sound, sharp stinging pain in a certain spot when your knee is in a certain position, It probably feels good when you dont ski for a couple days but at the end of the day of skiing its really sore,


I can tell you if its not better after 5 weeks there is def something wrong
Mar 24 2008 6:11PM
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Edward.
Posts: 9366 - Karma: 445

i dont think squats are good to do for hurt knees, i mean i guess you can do that but you probably shouldnt do heavy weights. just do a bunch of machines at the gym if you go to one. at least 2 or 3 machines with more reps and less weight for your quads and the same for your hamstrings because if your quads are stronger than your hamstrings your hamstring muscle gets pulled a lot and can cause some knee problems too, but i dont think you ever said which muscle it was that was damaged so idk if this helps

Mar 24 2008 6:26PM
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mr_grom
Posts: 708 - Karma: 51
stretch, bike, and you should probably get it checked out just to see if a doctor can do anything.  you could also get the fluid drained because i bet there is a lot in it.  that would help.
Mar 24 2008 6:35PM
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grifter
Posts: 933 - Karma: 102
thanks for the advice dude, I got your reply after I got back, luckily nothing went wrong, and I've been skiing last week, my knees are just as good as they were, and I was doing some crazy shit last week, so I think I should be Okay the clicking has stopped, but if I put my hand on my knee I can feel a bit of a crunch, no pain or loss of power though... i think it was a close-call...
Apr 10 2008 3:49PM
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