So, my knee's arent so great...

**Mr.Guvernment** · 01-02-2013, 06:41 PM

After being young and playing basketball for years, biking, roller blade'n and then doing not much for even more years, last year i got into playing basketball at work with some people to get everyone back into shape.

After about 2-3 weeks of playing 5 days a week, 45mins a day min, on 2 months i lost about 30lbs like it was nothing, however my knee's started swelling and hurting, seems i had water on the knee's! a girl at work is a therapist and had me wrap them and ice on them after each game but didnt like how they sounded.

i was stretching, but think i just played too hard and my old knee's weren't ready for it.

So i haven't played in some time, and the wife and i joined the gym (not a new years thing, we were talking about it for some time) and some guys at work want to get back into playing basketball this month because they wont go if I don't go.

My question is this.

My thigh's are weak i know so my knee's are taking all my weight, i am 211lbs now, 6'4 and i want to first focus on my legs at the gym to start building up some length strength to help my knee's.

Right now if i kneel down my knee's crack, i can feel grinding and popping and i do have to get an ultra sound on them to see how bad they are, not that i want to know!.

What are some suggestions to strengthen my legs with out stressing my knee's more?

I started walking home from work once a week and they seemed better, it is about 1:30min to 2h walk as i power walk at a good pace.

Squats?
Lunges (too much for the knee's?

**Mr.Guvernment** · 01-02-2013, 07:52 PM

reading this from this thread

Dementia vs. Salah BBOY Summit '04 - YouTube

Originally Posted by CaptainNapalm

I would start with a basic, consistent and effective compound lift based routine for the first three months. Use exercises such as squats, deadlifts, rows, pull ups, chin ups, bench press and shoulder press in proper form. Start light focusing on form with progressive weight increments for each major lift every week. I wouldn't invest your energy into direct cardio just yet. If a solid four sets of heavy squats for 8 - 15 reps doesn't get your heart pumping hard enough I don't know what will at your stage. After three months, once you achieve some form of basic transformation you should re-evaluate your routine and make adjustments to avoid plateaus, continue progressing and focusing on lagging body parts or lifts. You can start introducing a cardio at this stage among other fine tunes and adjustments to your program. Simple is best at the start.

**moose71** · 01-02-2013, 08:19 PM

I feel your pain brother. My legs are the least defined part of my body but my left knee has very little cartilage and squats and presses kill it. I'm open to ideas. I heard someone say that wrapping your knees tight and doing some active joint movement then immediately taking the wrap off and commence with the lift. Something about the blood flow to the joint is suppose to make the joint less painful. Haven't tried it. I'm 41 and really need to work on the wheels but the pains sucks. I look like a keg on stilts.

**Mr.Guvernment** · 01-02-2013, 09:16 PM

LOL

i am 33, my family has a history of arthritis, old uncl Art' as my mom called it, she had rheumatoid in her right hand and had to learn to write with her left.

that could work.

I know when i had the girl at work wrap my knee properly i felt no issues and could play ball good, it would still swell a bit after 45mins, but it helped, also the walking home the first few times i did it, it felt great the following days like my muscles were finally working.

i was thinking squats or some other leg press work, but wasnt sure as that can put alot of pressure on the joints if over done..

**Z499** · 01-02-2013, 09:48 PM

Squats for sure if you're wanting to strengthen your legs. I would also recommend some glucosamine to help with your joints but first thing first, go see a doc.

**Mr.Guvernment** · 01-02-2013, 09:53 PM

ya, the good thing with this gym, it is gold gym costa rica, is i get an appointment with a doctor they have there, but will go see a specialist as well, last thing i need is to completely screw my joints, i don't want no knee replacement surgery!

For the glucosamine, is GNC brand any good? we have GNC shops down here, if not i could order online from somewhere possibly.

**Z499** · 01-02-2013, 09:56 PM

Walmart for glucosamine, go over around the pharmacy and look all green bottles

http://www.walmart.com/ip/Spring-Val...-120-ct/893279

Sent while doing arm curls in the squat rack

**Z499** · 01-02-2013, 10:32 PM

Also when you squat try wrapping your knees, that really helps me

**Powermaster** · 01-03-2013, 06:40 AM

RA is an autoimmune disease sometimes aggravated by food allergies causing inflammation. Mine was gluten. Once I restricted gluten my RA went away and knees stopped swelling. It's worth checking out.

**nikos_** · 01-03-2013, 10:29 AM

hey man

you are member of the forum for almost 12 years!
good for you

now on topic
check this thread
my joint support stack

two months ago i had some problems with my knee too,cos i step and press most with my left leg at clean and press
what i did were to take 4-6 gr of vitamin c daily
to not work out legs, (i know it sucks)
and massage
till the pain gone

**Mr.Guvernment** · 01-06-2013, 09:07 AM

Originally Posted by Z499

Walmart for glucosamine, go over around the pharmacy and look all green bottles

Spring Valley Joint Health Glucosamine Sulfate - Walmart.com

Sent while doing arm curls in the squat rack

Will be going by Walmart today if i can to see if they have it here!

Originally Posted by Z499

Also when you squat try wrapping your knees, that really helps me

Is wrapping good enough, i do have some wrap, a friend has a doctor who will do custom fit "wraps" or supports, but not sure if i need one of those if i get my legs strong enough.

As for squats, for someone new to the gym and not wanting to over do it, any suggestions for reps and weight? i am trying to remember back to my weight training and how you find that perfect balance of how many reps and what weight to use, something like starting out with a middle weight and just going until you get tired, then cutting back the reps and adding weight to get less reps but more weight?

Originally Posted by Powermaster

RA is an autoimmune disease sometimes aggravated by food allergies causing inflammation. Mine was gluten. Once I restricted gluten my RA went away and knees stopped swelling. It's worth checking out.

Never even crossed my mind! My knee's haven't swollen since i stopped basketball some time back, and so far the 2 times to the gym i haven't seen any swelling yet *knock on wood!* but i also havent done anything heavy or impact based like basketball.

Originally Posted by nikos_

hey man

you are member of the forum for almost 12 years!
good for you

now on topic
check this thread
my joint support stack

two months ago i had some problems with my knee too,cos i step and press most with my left leg at clean and press
what i did were to take 4-6 gr of vitamin c daily
to not work out legs, (i know it sucks)
and massage
till the pain gone

I know, i am an old timer around here almost! i seem to come and go based on if i need to do some working out or get in shape, so far have been to the gym twice and heading out this morning.

working to go 6 times a week with 1 day off, wife wants to do 2 days off, which is fine to start.

So far i have only done treadmill with a 5 incline and going 5-6Km/h for 20 mins to get my legs moving, then doing the sitting bike for 20 mins on difficulty 3-8, doing the last minute at 8 difficulty and peddling as hard as i can, doing about 240watt.

Tuesday we see the doctor in the gym and get schedule from them, going to try and get one for myself done up based on the pro's from here though!

[EDIT]
Just reading over How many Sets of Squats do you do? to see what people do

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