ouch my knees

fatandugly · 09-08-2008, 01:14 PM

what would you suggest as the best exercises to train legs, especially quads, while minimising the impact on the knee's. I have recently been doing some leg extensions but feel it in the knee's and that worries me. I have groin pains when doing squats due to two hernia ops so try to avoid them. Any other ways round it?
Thanks.

Ben dur · 09-08-2008, 02:09 PM

try lunges

i love walking lunges
possibly the single best workout for lower body IMHO
(quads, hamstrings, gluts)
i use dbs, basically because i love dbs for everything

but i have seen people use a barbell

additionally you will not have your legs spread out, so this could be better for your groin

RasPlasch · 09-08-2008, 04:54 PM

Quote:

Originally Posted by Ben dur

try lunges

i love walking lunges
possibly the single best workout for lower body IMHO
(quads, hamstrings, gluts)
i use dbs, basically because i love dbs for everything

but i have seen people use a barbell

additionally you will not have your legs spread out, so this could be better for your groin

Lunges are the shit. I dread waking up the day after I do some lunges.

fufu · 09-08-2008, 06:24 PM

Quote:

Originally Posted by Ben dur

try lunges

i love walking lunges
possibly the single best workout for lower body IMHO
(quads, hamstrings, gluts)
i use dbs, basically because i love dbs for everything

but i have seen people use a barbell

additionally you will not have your legs spread out, so this could be better for your groin

When the back leg is extended during the lunge the 'groin' is actually stretched more. When I had a grade III groin pull lunges would be a very painful thing for me to do. Squats were too, but not nearly as bad.

To the OP, if your groin is injured, wait for it to heal until you start training it. It also may be just too tight, so stretch it before training dynamically and afterwards statically. You may want to talk to a doc about your pain from prior hernia operation and training.

fufu · 09-08-2008, 06:28 PM

Front squats are usually very easy on the body. Knees, hips and posterior chain dysfunctions can often be worked around with the front squat.

AKIRA · 09-08-2008, 07:03 PM

Other than the compression of the spine, Fronts call on my core to work more so (as it seems) than back squats. I am guessing because the bar is farther anteriorly thus increasing the need to bend over.

I avoid this by not going heavy, but then my legs hardly get an equal workout.

**Built** · 09-08-2008, 07:40 PM

Try sissy squats followed by the top third only of the leg extension. That shouldn't hurt your knees like full ROM leg extension will. Note, this is not a big mass-builder, okay? Don't try to go heavy on even this modified version of a leg extension. I do it as a pumping exercise after sissys, and to - weirdly enough- help knee tracking. Top portion of the lift can help knees, full ROM leg extension can really hurt.

Have you tried farmer walks?

**P-funk** · 09-08-2008, 09:42 PM

GO to physical therapy or somewhere that a qualified professional can evaluate you instead of taking the advice in this thread.

The term "groin" is a junk bag term that means a lot of things. Often a groin pull can be a strait to teh pectinius muscle. A lot of times people use the term groin to talk about an adductor strain. the only problem there are 5 adductor muscles and aside from adducting the hip they can also assist in flexion and internal rotation of the hip. as well, there are fibers in the adductor magus which are hip extensors (the adductor magnus helps assist the glute max and hamstrings to extend the hip!) and even soem texts will say that the gracillis and adductor brevis can potentially assist in hip extension as well.....it is because of that hip extension that performing other leg exercises may exacerbate the problem (especially the lunge position where stabilization is needed). You need to have someone look at the tissue and determine which muscle(s) is affected and why and then go from there. Often times you will need soft tissue work done to those muscles, which can be exteremely uncomfortable from the standpoint that they are typically very tender and the therapist will have to work up near your genital area (although the work can be done through boxers or light shorts).

fufu · 09-09-2008, 07:12 AM

I had always wondered what the groin termed as, since I had never came upon it an any of my anatomy classes. I figured it was a sort of general area, hence why I put quotes around it. Good stuff.

**P-funk** · 09-09-2008, 07:50 AM

Quote:

Originally Posted by fufu

I had always wondered what the groin termed as, since I had never came upon it an any of my anatomy classes. I figured it was a sort of general area, hence why I put quotes around it. Good stuff.

sometimes a pulled Psoas can give the same pains and people will say they have a groin pull.....sometimes, after hernia surgeries, changes in fascia can create tension and/or trigger points which refer pain into the "groin" area and cause people to think that something is wrong there when the referall is coming from somewhere else.....Of interesting note, there is even a referral pattern into the genital area (may feel like a hernia) from the obturator internus (a hip external rotator on posterior side of our body!). Now that is really weird when someone hits that trigger point and you feel it in the front.

fufu · 09-09-2008, 09:39 AM

That is strange, but I remember when I tore connective tissue in my back (or so the doc claimed) I felt a burning sensation in my abdominals when the pressure was put on the injured area in my upper back. The nervous sytem is pretty interesting.

09-08-2008, 01:14 PM	#1
fatandugly Registered User Join Date: Sep 2008 Location: uk Posts: 1	ouch my knees what would you suggest as the best exercises to train legs, especially quads, while minimising the impact on the knee's. I have recently been doing some leg extensions but feel it in the knee's and that worries me. I have groin pains when doing squats due to two hernia ops so try to avoid them. Any other ways round it? Thanks.

09-08-2008, 02:09 PM	#2
Ben dur Registered User Join Date: Jan 2008 Location: Milton FL Posts: 1,235 Photos: 6	try lunges i love walking lunges possibly the single best workout for lower body IMHO (quads, hamstrings, gluts) i use dbs, basically because i love dbs for everything but i have seen people use a barbell additionally you will not have your legs spread out, so this could be better for your groin 21 5'11" ~175lbs 8% on elec. analyzer

09-08-2008, 06:28 PM	#5
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Front squats are usually very easy on the body. Knees, hips and posterior chain dysfunctions can often be worked around with the front squat. fufu's 1337 Journal Your diet will set you free.

09-08-2008, 07:03 PM	#6
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Other than the compression of the spine, Fronts call on my core to work more so (as it seems) than back squats. I am guessing because the bar is farther anteriorly thus increasing the need to bend over. I avoid this by not going heavy, but then my legs hardly get an equal workout. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

09-08-2008, 07:40 PM	#7
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,118	Try sissy squats followed by the top third only of the leg extension. That shouldn't hurt your knees like full ROM leg extension will. Note, this is not a big mass-builder, okay? Don't try to go heavy on even this modified version of a leg extension. I do it as a pumping exercise after sissys, and to - weirdly enough- help knee tracking. Top portion of the lift can help knees, full ROM leg extension can really hurt. Have you tried farmer walks? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-08-2008, 09:42 PM	#8
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	GO to physical therapy or somewhere that a qualified professional can evaluate you instead of taking the advice in this thread. The term "groin" is a junk bag term that means a lot of things. Often a groin pull can be a strait to teh pectinius muscle. A lot of times people use the term groin to talk about an adductor strain. the only problem there are 5 adductor muscles and aside from adducting the hip they can also assist in flexion and internal rotation of the hip. as well, there are fibers in the adductor magus which are hip extensors (the adductor magnus helps assist the glute max and hamstrings to extend the hip!) and even soem texts will say that the gracillis and adductor brevis can potentially assist in hip extension as well.....it is because of that hip extension that performing other leg exercises may exacerbate the problem (especially the lunge position where stabilization is needed). You need to have someone look at the tissue and determine which muscle(s) is affected and why and then go from there. Often times you will need soft tissue work done to those muscles, which can be exteremely uncomfortable from the standpoint that they are typically very tender and the therapist will have to work up near your genital area (although the work can be done through boxers or light shorts). E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-09-2008, 07:12 AM	#9
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	I had always wondered what the groin termed as, since I had never came upon it an any of my anatomy classes. I figured it was a sort of general area, hence why I put quotes around it. Good stuff. fufu's 1337 Journal Your diet will set you free.

09-09-2008, 09:39 AM	#11
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	That is strange, but I remember when I tore connective tissue in my back (or so the doc claimed) I felt a burning sensation in my abdominals when the pressure was put on the injured area in my upper back. The nervous sytem is pretty interesting. fufu's 1337 Journal Your diet will set you free.

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