My girl has a bad knee as well. There’s some discussion in this thread:
When I was going through PT for a knee injury (quad tendon, not patella), they had me do EKGs (if I remember correctly). You just stand against a wall w/ a soft ball behind the knee, straighten the leg against the ball, hold, and repeat. Along w/ that (in order of introduction): elliptical, wall slides, foam rolling, hip thrusts, single leg press/extension/curl, some hip work w/ a band, and finally forward lunges.
Using a bike might hurt your knees because it’s not properly adjusted (knees going out too far in front).
[quote]HeavyTriple wrote:
My PT wasn’t shy about having me leg press and squat with as much weight as I could handle 3 days after sawing my patella in half and removing a cyst. I wager she should get doing those things as soon as she can tolerate it. And weak quads are the most common cause of runner’s knee. Look into patellar-femoral exercises on google for stuff she can do outside the gym that will be really low stress.[/quote]
I’ve had all kinds of left knee problems. Slight pain sometimes and “crunching” or “crackling” sound, especially during single leg movements.
The more I’ve worked on proper squat and single leg movement form and strengthening my quads, glutes, and hamstrings, the more this problem is going away. I was doing a lot of Box Squats, Blocked reverse lunges/Blocked split squats, goblet squats, plate squats plus a lot of stretches/mobility stuff for my hip flexors like deep wall squats, super couch stretch, and pigeon stretches.
It’s taken over 8 months to begin to see a noticeable difference, but now it’s coming super fast.
I’m not sure what the cause of my issue is/was, but I 2nd the look at working those big exercises.
legs:
exercise bike to warm up
3x10 leg curl
4x10 goblet squat to bench, adding ROM each week
3x10+ leg extention, very light weight with a 3-5 second hold at the top
Ab work
More stuff can be changed/added once we get her more coordinated. She has a difficult time controlling her body/the weights when doing anything with added resistance. She is just learning how to make her muscles work the way she wants. I want to get those things down first.
