Legs (knee's)

[Danny]

Hi all new to the forum!

I injured knee 8 weeks ago during Kung Fu, It dislocated and luckily poped its self back in, I have been told to strengthen legs up especially knee muscles, any advise would be appreciated??

Did the bad thing and mainly trained upper body and rarely did legs, dont want to get to far and look out of shape!

Cheers guys

[swanso5]

strengthen up your Vastus Mediallis (VMO) with 1 1/4 Squats or Squats starting from bottom position where knees are at 90 degrees and only work in a 6" range of motion. It will burn like crazy. Start very light maybe even doing bodyweight. For 1 1/4 squats lower in 2secs, raise, hold 1/4 part for 5secs. lower and raise all the way up in 5secs. Superset with a hamstraing exercise for 4 sets with 90secs rest

[BrittnieM]

According to the American College of Sports Medicine, the major key to rehabilitating and strengthening injured areas is to focus in on the prime mover muscles of that area. For the knee joint, the quadriceps are used in extension while the hamstrings are used in flexion. Thus, these two muscle groups, not just one of them, must be targeted in order to receive the most benefit. Leg extensions, hamstring curls, walking lunges, and the hip slide are all great resistance exercises. The frequency should be 3 to 5 days/week with the intensity being 2-3 reps before fatigue sets in. This should be performed for 1 set of 3-5, 8-10, or 12-15 reps depending on the weight used. You don't need to do all of these proposed exercises, but choose a couple to do on the desired days to greatly see resulsts in knee stability and leg strength. Then you can get back into the Kung Fu!