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Thread: Dealing with a Knee injury that is years old.

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    Default Dealing with a Knee injury that is years old.

    I was hit by a car when I was younger and I kind of wonder if that is where this comes knee issue comes from. My left knee is always aching and It really never seems to get much worse but starting back again I feel like I can't put much pressure on it yet. I have had somewhat strong legs in the past squating 275 for 5 reps which for my 5'4" height and 150lb weight at the time seemed good. My question is can I stretch or warm up my knee in any way that might help with the aggravation starting to work out again is causing? Ive been out of the gym for almost 2 years now.

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    1: do you lift with correct mechanics?

    2: what is your strength ratio in terms of quadriceps:hamstrings? If there is a large difference, the muscular imbalance will cause issues in relation to the pull on your knee joint (this applies to every joint; most often we see SERIOUS shoudler issues due to imbalances between the chest and back)

    3: how much do you run? and on what surfaces?

    4: do you consistenyl wear fresh shoes with little to no elevation in the sole?

    5: you have to warm up with dynamic stretches pre workout -- this is basically taking any static stretch, holding it for 2-3 seconds, and repeated 10-15 -- in addition to movements raising core temperature (jump rope, jumping jacks, burpees, etc)

    6: you shoudl also spend 10-15minutes post workout static stretching to cool down; holding same stretches as preworkout for 30-60seconds, 1-3 reps

    7: DO TKE's, daily, all the time, youtube buddy morris TKE (i think) for video demo

    8: active recovery outside of training sessions is ideal

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    Quote Originally Posted by jdiritto View Post
    1: do you lift with correct mechanics?

    2: what is your strength ratio in terms of quadriceps:hamstrings? If there is a large difference, the muscular imbalance will cause issues in relation to the pull on your knee joint (this applies to every joint; most often we see SERIOUS shoudler issues due to imbalances between the chest and back)

    3: how much do you run? and on what surfaces?

    4: do you consistenyl wear fresh shoes with little to no elevation in the sole?

    5: you have to warm up with dynamic stretches pre workout -- this is basically taking any static stretch, holding it for 2-3 seconds, and repeated 10-15 -- in addition to movements raising core temperature (jump rope, jumping jacks, burpees, etc)

    6: you shoudl also spend 10-15minutes post workout static stretching to cool down; holding same stretches as preworkout for 30-60seconds, 1-3 reps

    7: DO TKE's, daily, all the time, youtube buddy morris TKE (i think) for video demo

    8: active recovery outside of training sessions is ideal

    Thanks for the above. I don't stretch as much as I should but also not sure how to stretch the knee joint. My legs have always been a problem. I run on treadmill that has a decent "shock" systems which is much easier on my knee then running on pavement. Will look into the TKE's also. Thx again for the reply.

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    you don't stretch the joint, you stretch the muscles surronding and connected to the joint to develop greater mobility/flexibility at said joint

    lifting will strengthen the same muscles creating better stability at the joint as well (and further enhance flexbility if an ideal range o fmotion is used)

    youtube videos on stretching the quads, hamstrings, and calves -- they're all very easy and basic to do. running in itself is horrible on your joints, especially if it is a distance/duration run.

    TKE's are hands down the best at reducing/preventing knee pain IMO.. I started doing em a few months back, and can no do max effort squats/deads with no knee pain the next day (assuming proper warm up/cool down as mentioned previously) -- in the past my knees would be destroyed after any form of heavy leg workout, so much so I basically abadoned ME lower body all together

    of course, if you have a serious tendon/liagment/muscule issue there could be nothing short of surgery that would significantly help -- if the pain is that strong and consistent, see a doctor.

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    I am 3 workouts into using TKE's.... I have to say my knee has been feeling better with less pain during the day. I am looking into some new shoes as well. Thx again Jdirrito!

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    Thank buddy morris (for being a genius), dave tate (for being injury prone), and jim wendler (for being dave tates home boy)

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    Never heard of TKE. Going to check that out.
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    terminal knee extensions -- possibly the most important movements noone does (right up with shoulder dislocations: http://www.youtube.com/watch?v=dNilld58tks&feature=fvw)

    activates the vastus obliquus medialis (VOM - quadricep) to develop healthy knee articulations -- it's best when utilized in high rep ranges (25+) through it's progressions and as part of a warmup for squats/deads


    It's theorized to help re-align the patella tendon in the knee capsule (not sure it has been proven though)

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    I saw defranco video clip that showed a couple ways to do these. I personally like the band. Mine has become all to easy so I will picking up another band soon. I have shoulder problems sometimes also.. I will look into the shoulder dislocations.... sounds painful
    Last edited by LilBG; 01-29-2010 at 02:48 PM.

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    the buddy morris interview series by elite fts is 9 segments long, they show all the progressions for it from start to finish.

    the goal of TKE's isn't too be difficult.. it's not a strength/power movement (or anything similiar) - it's primary focus is PREhabailitation of the knees.. preventing injuries before they occur


    I'm in the process of reading every blog post defrancos made.. i've got from 2005-2008 left... needed a break from textbook style reads



    Anything by DeFranco or elitefts is worth its weight in gold. go to elitefts.com and subscribe to the newsletter - a lot of great minds writing great articles.. it'll make you strong(er)

    and if there is one piece of equipment you should save for, it's the PROWLER.. (just barely beats out a glute-ham bench i say)
    Last edited by jiritt0; 01-29-2010 at 03:32 PM.

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    I have no idea whre i could use that prowler if i had one.. looks sick though!

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    Quote Originally Posted by jdiritto View Post
    the buddy morris interview series by elite fts is 9 segments long, they show all the progressions for it from start to finish.

    the goal of TKE's isn't too be difficult.. it's not a strength/power movement (or anything similiar) - it's primary focus is PREhabailitation of the knees.. preventing injuries before they occur


    I'm in the process of reading every blog post defrancos made.. i've got from 2005-2008 left... needed a break from textbook style reads



    Anything by DeFranco or elitefts is worth its weight in gold. go to elitefts.com and subscribe to the newsletter - a lot of great minds writing great articles.. it'll make you strong(er)

    and if there is one piece of equipment you should save for, it's the PROWLER.. (just barely beats out a glute-ham bench i say)
    When I met PT in Vegas, finally got to use one at the GOLD's we were working out at.

    http://www.elitefts.com/documents/no_prowler.htm
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    Quote Originally Posted by timberwolf View Post
    When I met PT in Vegas, finally got to use one at the GOLD's we were working out at.

    http://www.elitefts.com/documents/no_prowler.htm
    We had one of those when I played some college football. They are a beast. Very good piece of equipment. Only have seen one in my life. Gyms hardly ever carry equips like that
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    I have a glute ham bench in my basement got it for free too..

    glute ham benches should be the only stationary equipment based movements you consistently utilize in training -- everything else is a waste of time


    IMO nothing can replace a prowler... you can mimick it all you want (sleds, plate pushes on the mats/turf), but nothing can come close to the same thing (and I've never used/seen one in real life -- this is all based on what I've read/understand from science)


    I literally can not wait to start working 40,50,60 hours a week training people/athletes...all i need is the opportunity to implement a program how I want too and run with my skill sets with a grop of blue collar people that value hard work and know all work has value..

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    Quote Originally Posted by jdiritto View Post
    I have a glute ham bench in my basement got it for free too..

    glute ham benches should be the only stationary equipment based movements you consistently utilize in training -- everything else is a waste of time


    IMO nothing can replace a prowler... you can mimick it all you want (sleds, plate pushes on the mats/turf), but nothing can come close to the same thing (and I've never used/seen one in real life -- this is all based on what I've read/understand from science)


    I literally can not wait to start working 40,50,60 hours a week training people/athletes...all i need is the opportunity to implement a program how I want too and run with my skill sets with a grop of blue collar people that value hard work and know all work has value..
    While I have alot of respect for your knowledge, you lost me here.
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    I am a meathead to the core!!! once i can spend my life training myself + others, even for crappy $, i will be in heaven... this whole 15 week spring school year ill be getting up at 530am to volunteer for 3 hours before i teach...


    when i finally get a real job going, when its nice out, I can go wherever and get "work" done -- ie: take athletes to a parking lot and have them push my car around and do bodyweight/strong man training all day long -- than I can get paid, to be outside, and get a tan, doing what i love the most... cant beat that in my eyes
    Last edited by jiritt0; 02-01-2010 at 06:04 AM.

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    If you have gone to the gym before , like you said before two years and nothing wrong happened to you . Than why not now ?

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    I'm glad I read this thread. I have patellar tendonitis on my right knee. I'm going to try out those TKEs.

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