Meniscus :

How to strengthen MUSCLES around the KNEE?? - - Posted by andrewc (AndrewC), 10 November 2004

Hi there

Does anyone know the "best" way or a good way(s) to  strengthen the muscles around the knee??
eg/ exercises, weights techniques etc
The reason I ask is that I still have some maltracking issues post surgery even though my quads are getting much bigger/stronger and I can "feel" sometimes that the muscles around my knee still feel weak (and stiff at times).  

Thanks in advance
Posted by shoegirl (shoegirl), 10 November 2004

For the stiffness, I've found that the stationary bike has been great for loosening up the knee and increasing range of motion. That might be a good way to rid the stiffness prior to strength training exercises.

A good exercise that comes to mind is doing wall sits. Stand with you back flat against a wall with your feet about a foot off the wall. Slowly slide down the wall until your quads are parallel to the floor & knees are at a 90 degree angle. Try to hold the position for at least 30 sec.
You mentioned your quads are getting stronger. Tip....I'd avoid doing leg extensions because it puts too much pressure on the knee. (perhaps you already knew that)
You've probably already helped your knee by building up the quads. Those muscles help support the knee, thus strengthening it.
I hope this helps a bit. I'd also make sure your pt or os approves of any new exercises you begin, and perhaps they might have some good ideas too.

Best of luck to you!



 
Posted by kneesurgery (kneesurgery), 11 November 2004

heavy "knee damaging" squats.  

Sorry couldnt resist
Posted by andrewc (AndrewC), 11 November 2004

Thanks for that Kneesurgery
Posted by shoegirl (shoegirl), 11 November 2004

did I miss something?

Wasn't sure where the last 2 posts were directed.

My suggestion for the wall sits is one of many exercises that my younger bro recommended to me awhile back. He's a pro snowboarder and has a very strict regimen for building his leg strength.

Anyway, Andrew...good luck with strengthening that knee

Posted by andrewc (AndrewC), 11 November 2004

Hey there shoegirl

Thanks for that info  

Sorry...that was a joke that knee surgery and I have from a message that was sent between us as we both have had repairs to big tears to our lateral meniscus and squats are known to be the most risky exercise for retearing the repair   before it's healed  

Thanks Again....gotta get my legs PUMPED up now!

update shoegirl....fogot to say but Ive been doing loads of leg extensions with weight but nothing too heavy...oops!
Posted by shoegirl (shoegirl), 12 November 2004

No worries....Just wasn't sure if I gave wrong info.

I hope your repair heals without complications. I've heard about how careful you have to be after a repair. I'm 13 days post-op for my lateral removal. Part of me wishes it was able to be saved w/ repair, but since he only removed 10%, I'm not too bummed.

Take care of that knee!!  
Posted by IslandGirl (IslandGirl), 12 November 2004

When they remove part of the meniscus, are you able to move around like before, or are you limited?  Can the rest of it tear as well because of the removal?
Posted by kneesurgery (kneesurgery), 12 November 2004

Sorry to confuse you Shoegirl just having some fun with Andrew.   Who is your brother?  Ive watched a bit of XGames, would I have heard of him?

Islandgirl-  With proper physical therapy, removing the meniscus is short time to make a full recovery.  It puts more stress on the remaining meniscus and this can complicate things for the future.   Yes it would be more susceptible to future tears.

Andrew's case is a meniscus repair though.
Posted by shoegirl (shoegirl), 12 November 2004

I asked my os those exact questions at my follow-up appt.  
No, I won't be limited on movement, however, I am going to be extra cautious in how I treat my knees.  Squatting, pivoting, motions which can cause trauma to the knee should be avoided.
I was reassured that the area that has been removed is not at risk for tearing any further, it has been "re-shaped" and smoothed in a way that will be uniform. Make sense?
I'm not saying that it will never tear, I could have another injury..... but I'm saying that the removed area  isn't at any greater risk than the rest of my meniscus.

Since all tears are different, I'd get a solid opinion from the doctor.
For me, it's my 1st experience w/ knee surgery, and hopefully the last!!



Posted by shoegirl (shoegirl), 12 November 2004

Andrew,
Great thoughts to Island Girl...There are still things I'm learning about the whole Knee-thing. I agree that it puts more stress on the remaining meniscus.....that's why I'm going to be extra cautious!
I don't think you'd know who my brother is......he's been instructing at ski resorts, very talented and we've urged that he should get himself on to big competitions.  He's not into the glamour of it all. He likes the simple resort races, demos etc..
X-Games are cool though.....I could never do any of that!!!

Bye
Posted by shoegirl (shoegirl), 12 November 2004

Ooooops, I meant to write to kneesurgery in my last post...sorry
Posted by andrewc (AndrewC), 12 November 2004

Anyway.....kneesurgery...did you get that message I sentyou??   or are u in the process of replying (eg/slowly!)
Posted by canSki (canSki), 18 December 2004

Andrew,

Assuming you don't already do all of these this might help http://www.athleticadvisor.com/images/Acrobat/knee%20rehab.PDF

Good luck.
Posted by andrewc (AndrewC), 19 December 2004

Hi there canSKI

Thanks for the link to that GREAT article  
It's got some great post op adn rehab knee exercises and is written really well.....plus there are some totally new to me which I am going to try....

Many Thanks

This old Forum was so valuable that we have kept it as an archive. It is just for reference. If you want to ask questions or offer advice, there is also a current Bulletin Board which you can access from our home page.

Hunting for information is a slow process. browsing through these topics will probably raise a lot of questions in your mind. Don't forget that there is a whole site behind these forums - just click the 'KNEEguru' home button at the top left of your page when you are ready to access it.