Friday Fitness Question
I’m holding steady at 190. I’d like to be 182 but in the mean time untill I figure out how to drop the weight, can I lift to strengthen my knees? After an evening of racquetball, my knees ache, sometimes through the following day. If so, what excersice and heavy weight or low weight? – Chris
Hi Chris,
Congratulations at maintaining your current weight, it doesn’t sound like you are too far off from your goal, 8lbs is very realistic, but sometimes those last 8-10 can be the most challenging to lose.
To answer your question yes you can lift weights to strengthen the muscles surrounding the knee and increase your overall knee stability. Sometimes knee pain is caused by an imbalance in the muscles say for example the hamstrings being stronger than the quads or vice versa – when this happens extra stress is placed on the knees to compensate for the weaker muscle. Keep in mind you should always consult a physician or physical therapist to diagnose amd determine the cause of ongoing knee pain and what specific excercises may help or aggravate the situation. Make sure you are icing those knees and stretching after games and on your off days as well – it does help.
Having a complete leg routine that includes the quadriceps, hamstrings, adductor and abductors at a moderate weight and reps of 12-15 is what I would reccomend. Start out with this workout once per week for now and make sure you are fully recovered and not sore before training again.
(Moderate Weight) – The last five reps ought to be challenging
Lying Leg Press – 3 Sets of 15
Leg Extension – 3 Sets of 20
Seated or Lying Hamstring Curl – 3 Sets of 15
Wall Squats with body weight to 90 degrees – 3 Sets of 15 Back is supported by wall, knees and toes face forward feet shoulder width apart begin sliding your back down the wall until your knees are at 90 come back up and repeat – can also be done with a theraband ball in between your back and the wall.
Adductor and Abductor squeezes and presses 3 Sets of 25
Keep in touch and let me know how that works – Happy Training!
Posted in Fitness Tips on May 23rd, 2008 by Melissa | | 0 Comments