Thread: Help with Leg Exercise Choice for Bad Knees

I would normally say, ice it, rest it, properly warm up the joints, where a sleeve etc. BUT, if that doesn't work, maybe look into cortisone shots...

Actually my knees are improving. I think they'll be much better in a few months. But during this time period, I'd like to somewhat exercise my legs so they won't become too weak. So I am trying to find a way to exercise them without hurting my knees...

Isolation exercises with low weight, like leg extensions, leg curls, calf raises, etc.

^ start off really low. im getting my knees back into the swing of things. luckily for me i was huge into action sports and my legs are still pretty big and strong. its looks funny seeing me hop on machines and doing less wegith then the 90lb girl that was on b4 me but hey take it slow bro. small weight. i found out with machines and wich workouts hurt me and i avoid them i found it wich ones i can do normal and i go extra hard on those and then i found the ones that i need small weight on. start small and get the muscles going and then workup from their.

Thanks guys for the suggestion. I'll start low and try not to hurt my knees again. Is stationary bike or Elliptical machine good to use for this purpose too?

Originally Posted by bad_knee

Thanks guys for the suggestion. I'll start low and try not to hurt my knees again. Is stationary bike or Elliptical machine good to use for this purpose too?

i actually found the stationaly bike VERY helpful on building my legs slow and taking it easy on the knees so IMO yes but everyones bodys are diff

Ok. I'll try stationary bike first then. Thanks!

Originally Posted by bad_knee

Ok. I'll try stationary bike first then. Thanks!

dont over due it tho bro! remeber were not lance armstrong dont try to do 10 miles at level 20 bro slow and steady wins the race! dont fuck arounf when it comes to knees!

Got cha!

Don't do leg extensions. They're complete trash to your knees unless you isolate the motion to a particular degree range, which I can't remember off the top of my head.

Focus on hip dominant exercises. Romanian deadlifts, good mornings, stability ball leg curls, glute bridges, etc. You may also consider a trap bar deadlift if you have the access. It requires more knee involvement than a traditional deadlift, but less than a squat.

I see. Thanks man.

When I first started lifting back in April-ish, I was scared of deads/squats and lunges. I avoided them while doing everything else, (gain some conditioning) and then took many weeks to get the form down, before beginning to add any significant weight. Probably two months of doing them once a week, with token weight. I referred to my phone for videos on form inbetween sets.

I have had two knee surgeries, ankle surgery and foot surgery in the past.

I have found that the deads/squats really helped the knee, after getting through the initial new exercise aching. Just go slowly and be cautious. Listen to your body. I have more range of motion, flexibility, and stability in the knee now than I did before those lifts.

I JUST now started leg curls/extensions, but am going very light on them. My problem is I get excited about something, overdo, and then injury. Now, I'm hoping to just hit the muscles slightly differently, strengthen what I can, where I can, but I have been dead lifting/squatting for eight months now. Eight months before isolating. Oh, and I am VERY careful with range of motion, keeping the angles far within my comfort zone.

Why is it that people always forget this question: What are you eating?

You can do the best exercises in the world! And?....
Post up a few days of your typical diet and give us your height weight, etc.

Originally Posted by CowPimp

Don't do leg extensions. They're complete trash to your knees unless you isolate the motion to a particular degree range, which I can't remember off the top of my head.

Focus on hip dominant exercises. Romanian deadlifts, good mornings, stability ball leg curls, glute bridges, etc. You may also consider a trap bar deadlift if you have the access. It requires more knee involvement than a traditional deadlift, but less than a squat.

Pretty sure that extension are better if you don't go past 90 on the eccentric phase.

How about body weight assisted squats...such as holding on to a door frame or anything else stable. This what I have clients do...then tell them to work on holding at parallel and being able to let go of the door and hold that position, and then com up, etc.

Originally Posted by FitnessFreek

Isolation exercises with low weight, like leg extensions, leg curls, calf raises, etc.

never do leg extensions with knee pain, this is contra indicated and very stress full for the knee joint

focus on the back of the leg, with exercises like stiff leg deads and shallow leg press with your feet high on the press plate to reduce knee flexion

due to the tendonitis right above my knee caps, I can't seem to bend my knee with weight on (like squats, lunges) without pain. although in the past 3 weeks the pain has been getting better, I think it'll still take sometime before I'd like to try those.

I am 6-feet tall, 185 lbs, which has been pretty stable for the past two years. my usual diet include red/white meat, veggie, and rice. I don't drink or smoke.

I've learned quite a lot of information from your posts. to summarize, I think I should:

1. do stationary bike as the first step to build back my leg strength;
2. do some exercises without causing knee pain, such as stability ball leg curls, calf raises, and glute bridges
3. when the tendonitis go away, try other leg exercises like deadlifts, squats, lunges
4. whatever I try, start off low
5. whatever I try, do not overdo them. feel my body reaction.