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March, 2024

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Knee strengthening

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EPfanboy
Posts: 473 - Karma: 3,383
Does anyone know some Knee strengthening exercises that a young person with messed up knees could do in preparation for the upcoming ski season. Last ski season my knees somehow got messed up and i wasn't able to ski for a bit but i went to the physio and did some strengthening and they seemed to sort themselfs out, this physio is away at the moment so i was just wondering if anyone has any recommendations for knee strengthening?
Kind regards from Sir EPfanboy of the EPfanboy manner.
Mar 8 2021 5:07AM
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gilbertressel
Posts: 639 - Karma: 8,506
Bump, because my knees are also fucked
Mar 8 2021 5:36AM
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Patrikshreds
Posts: 4 - Karma: 17
If you can remember your stuff from physio that’s probably the best. Squats, calf raises, lunges. Anything to help build up muscle around the knee really. I actually am sadly out for this season because of my knee and I’m currently in physio. Keep Shreding :)
Mar 8 2021 6:11AM
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oldmanski
Posts: 3080 - Karma: 21,729
@SkierPT has some good ideas.

Been through numerous PT sessions. Like stated above, strength training will get your legs stronger but to really isolate your knee strength try balancing on one leg, get comfortable for a second then close your eyes. This will make you focus more on feel instead of visual balance. I have found this a huge improvement not only in my balance but my knee stability. All of us are different but this seemed to really help me. Skateboarding also improved my leg/knee stability a lot. Good luck!
Mar 8 2021 6:35AM
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steeze_louise
Posts: 548 - Karma: 2,094
look up @kneesovertoesguy on insta. I do his shit and my knees feel great. Had acl surgury last summer.
Mar 8 2021 11:32AM
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Session
Posts: 5316 - Karma: 21,354
Honestly my knee's have been pretty fucked my whole life. Mountain biking, skating, military, and paintball did a number on them. What has been my saving grace is really getting my hamstrings strong, along with squatting, and other shit has been adding hamstring curls to my workouts. Really done a good job of stabilizing my knee's. I ski pretty much pain free now. Getting out of the car after the drive home is another thing. That still hurts.
Mar 8 2021 11:52AM
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snowfinder
Posts: 2717 - Karma: 32,922
Knees have no muscles but they are held by muscles around it. Make those stronger for better knees.https://www.newschoolers.com/videos/watch/993282/Stop-Knee-Pain-Now--5-Exercises-To-Strengthen-Your-Knees
Mar 8 2021 11:58AM
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Kretzschmar
Posts: 6691 - Karma: 97,873
This is an incredible bit to add into any routine. I started doing these last year for about 2 months straight, 4ish times a week with 40lbs. It's a burner for sure and it helps out a lot with skiing/MTB/climbing. I've tapered off now that it's been ski season but will probably start again with climbing right around the corner.

https://www.instagram.com/p/B-0JJsvDEt-/
Mar 8 2021 12:31PM
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EPfanboy
Posts: 473 - Karma: 3,383
Sweet thank you!
snowfinderKnees have no muscles but they are held by muscles around it. Make those stronger for better knees.https://www.newschoolers.com/videos/watch/993282/Stop-Knee-Pain-Now--5-Exercises-To-Strengthen-Your-Knees
Mar 8 2021 4:23PM
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EPfanboy
Posts: 473 - Karma: 3,383
Yeah this does look good to add to the routine
KretzschmarThis is an incredible bit to add into any routine. I started doing these last year for about 2 months straight, 4ish times a week with 40lbs. It's a burner for sure and it helps out a lot with skiing/MTB/climbing. I've tapered off now that it's been ski season but will probably start again with climbing right around the corner.

https://www.instagram.com/p/B-0JJsvDEt-/
Mar 8 2021 4:24PM
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EPfanboy
Posts: 473 - Karma: 3,383
Thanks for the advice dawg
oldmanski@SkierPT has some good ideas.

Been through numerous PT sessions. Like stated above, strength training will get your legs stronger but to really isolate your knee strength try balancing on one leg, get comfortable for a second then close your eyes. This will make you focus more on feel instead of visual balance. I have found this a huge improvement not only in my balance but my knee stability. All of us are different but this seemed to really help me. Skateboarding also improved my leg/knee stability a lot. Good luck!
Mar 8 2021 4:25PM
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SkierPT
Posts: 2176 - Karma: 4,720
For a lot of skiing exercise ideas,
follow my IG @SkiingPhysicalTherapy

im always down to make new posts for specific ideas. I have quite a few knee strengthening posts.
Mar 8 2021 7:03PM
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katrina
Posts: 2395 - Karma: 15,177
Olympic lifting is great for this. if you do it right you learn all the good habits and fundamentals of lifting heavy weight and then you get the added benefit of not just lifting weight but speed, which is super important.

Don't forget your posterior chain!! probably not as big of an issue for guys but girls we tend to have overdeveloped quadriceps muscles and it leads to knee hip and lower back issues.
Mar 8 2021 7:31PM
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Fancy_Latte
Posts: 154 - Karma: 904
This may be off topic but does anyone get knee pain from landing with your feet glued together?
I think I may be a bit bow legged but I've found it has really started to bother my knees after a few seasons..... so yeah maybe don't do that lol. a difference of half a foot helps me loads and still looks ok
Mar 8 2021 9:00PM
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SkierPT
Posts: 2176 - Karma: 4,720
Also, you guys should try reverse Nordic curls for the quads. Way more difficult than they look!
Mar 8 2021 9:41PM
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dolanslebensraum
Posts: 5959 - Karma: -13,100
Before i go on a ski trip i do a week or 2 skateboarding every day just rolling around in the street popping ollies. My legs get really tired after a while and every day my legs get stronger so by the time i go skiing my legs are jacked up like beef shithouses.

also you have to work your core muscles and hip stabilizing muscles to ollie so you feel even more stable and coordinated when you strap on your skis.

if you want to do the pathetic chadsexual method then do squats and leg press at a gym.

but i guarantee you popping ollies on a skateboard will do you one better than and chad shit you could do in a gym
Mar 8 2021 9:52PM
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K-Dot.
Posts: 3703 - Karma: 7,375
Bike/Run/Yoga/Stretching. Cardio and deep stretching is integral to having legs
Mar 8 2021 11:25PM
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dolanslebensraum
Posts: 5959 - Karma: -13,100
K-Dot.Bike/Run/Yoga/Stretching. Cardio and deep stretching is integral to having legs

Biking and running would be good if you are trying to slay mogul runs a mile at a time,

but for park you want to work your anaerobic explosivity and build some fast twitch muscle.



Even on a sw 2160 you are completely dependent on your fast twitch fibers bc for a few seconds they can contract much harder than your aerobic slow twitch fibers contribution.
Mar 8 2021 11:33PM
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