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Bad knees. Need help!

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5oup5teeze
Posts: 1259 - Karma: 74
Hey NSers, I had some pretty nasty knee surgeries back in January and I'm still bouncing back.  I've only got about 3 months to go until ski season opens up and my goal is to get back this year!  I'm working out once and twice a day sometimes riding the bike and working on some other strengthening exercises.  Anybody have some suggestions for specific exercises I should be focusing on to get my knees well enough to ski this year?
Oct 4 2011 5:00PM
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DayMan
Posts: 4704 - Karma: 8,748
threads cause i have shitty knees too
Oct 4 2011 5:05PM
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elliotness
Posts: 106 - Karma: 13
resistance training using a rubber band and ask your pt or doc about pt specific exercises
Oct 4 2011 5:16PM
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_DUSTY_
Posts: 1097 - Karma: 686
Find someone who really knows a lot about exercise before going too hard or my may wind up hurting your knees more. Plyometrics are really good for strengthening your knees and legs and are probably the best work out type for skiing.
Oct 4 2011 5:20PM
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FUUUCK
Posts: 18426 - Karma: 4,888
Download the PDF of Bulletproof Knees

It is the knee bible as far as I'm concerned, it's like $100 to buy, but there are torrents.

Seriously it shits on everything else.
Oct 4 2011 5:27PM
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rockyhockey11187
Posts: 1041 - Karma: 15
ride a bike as often and as far as possible. it will build up your quads and hamstrings without any impact (running) or high stress (squats, using weights, etc.)
Oct 4 2011 9:16PM
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Gods_Father
Posts: 1466 - Karma: -284
I've had the same problem as you for almost 3 years now. You definitely want to see a physio and get some exercises that will be effective and comfortable. Rubber band resistance and plyometrics are excellent. Your physio will most likely help you to strengthen all the muscles around your knees.
Personally I don't do any leg weight training. I do lots of biking and run on occasion to keep my legs strong. If i feel soreness in my knees while exercising, i stop. Unless skiing haha.
Oct 4 2011 9:43PM
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ContaminatedBeef
Posts: 536 - Karma: 66
threads, I'm way paraniod about fucking up my right knee, i sprained it in may and it still doesn't feel right :/
Oct 4 2011 11:32PM
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5oup5teeze
Posts: 1259 - Karma: 74
Thanks for the suggestions! Downloading "Bulletproof knees" right now! And I do a lot of biking on the stationary bike.  I don't have a proper bike to be outside and on the streets.  The only one I have is meant for the skateparks...but anybody else interested in this thread, my suggestions are to yes, ride a bike either at the gym or on the streets as much as possible.  I feel really good when I'm done using it at the Y.  Also, water exercises are great too like squats, jogging and jumping because of the low impact and good stretch it gives you!  Since were all skiers, I'm sure there are many people with terrible knees so let's keep this thread going!
Oct 5 2011 8:57AM
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crawley
Posts: 605 - Karma: 729
Haven't seen that PDF, will take a look for sure. Here's my knee bible though:

(0). Stretching- Every Day. For the rest of your life if you want your knees to last.
1. Plyometrics- exploding box jumps, one legged bounding
2. Figure 8s- running figure 8s around two cones 8 yards aparts
3. Dead lifts. The most important lift for your hammys
4. Squats and weighted lunges. The most important lifts for your quads and glutes.

Good luck man, I've done my ACL and the rehab is a bitch but you get out what you put in for sure.
Oct 5 2011 11:35AM
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caliskigirl
Posts: 393 - Karma: 67
Going to have to check out that PDF
I have some pretty chewed up knees from running and skiing. I would say
1)stretch
2)balanced cardio/strengthening. My dad (an orthopedic surgeon)told me that a key to good knees is good balance in strength in your whole leg. I'm a running junkie, but my knees don't hold up to just running every day so I balance it with elliptical/biking for cardio, and I will do things like squats, plyometrics, resistance, etc. I've noticed a difference, both in pain and in (surprisingly) my running as well.
I still wear a brace when I ski-the impact from jumping and just too much lateral motion still hurts...but then again I have a thread of ACL left in my right knee and torn up menisci. I opted to just manage them instead of surgery, so far it's working!
Oct 5 2011 11:44AM
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hollygrove
Posts: 7845 - Karma: 93
Go to physiotherapy man! Helped me bounce back 100 percent from when i did my knee a few years ago. Every injury is different and so are the rehab options. A professional will be able to help you more than a book.

Oh wait, you probably live in the states...that sucks..
Oct 5 2011 11:47AM
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Shark.
Posts: 3158 - Karma: 270
threads for terrible kneez
Oct 5 2011 2:06PM
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5oup5teeze
Posts: 1259 - Karma: 74
Also, I tore the PCL in my left knee and PCL and MCL in my right knee.  It happened about 10 months ago so I'm doing wayyy better now.  But anything specific for these types of torn ligaments?  Or the same types of exercises regardless of the torn ligament?
Oct 5 2011 3:03PM
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crawley
Posts: 605 - Karma: 729
If the surgery was in January the ligament specific exercises aren't really relevent anymore. Right now the main thing to focus on is first getting full flexibility. Once you have full range, then get back strength by hammering on your hamstrings and quads. Then once the strength is back, work on the skill and coordination aspect of your knee with plyos and other exercises that focus on planting, landing, jumping and other explosive movements.

^thats the short form of the progression for how to rehab 99% of knee injuries.
Oct 5 2011 3:18PM
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5oup5teeze
Posts: 1259 - Karma: 74
Great advice everyone!
Oct 6 2011 4:18PM
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