what to do to strengthen knees

[BlahBlahYouToo]

my knees aren't horrible but after a day of snowboarding (lotta twisting motion from falling), they feel a little sore.
actually they felt sore while riding, not close to the point where i had to stop, but not comfortable.

 

[BlackTigers]

squatsquatsquat.

Take some fish oils to help those joints...

But really, squat.

 

[BlahBlahYouToo]

i do squats, guess i just have bad knees. used to jump off high ledges as a kid a lot.

 

[MiniDoom]

cycling, swimming.

 

[Deeko]

Yes...a proper squat is the best thing to strengthen the knees.

 

[brikis98]

If your knee joints are seriously injured, go get a PT prescription as you may need customized treatment. If you just have weak/untrained knees, a full range of motion squat (*below* parallel) with proper technique can be a great way to strengthen the knees and surrounding musculature.

 

[magomago]

I used to have knee problems. When I started running a lot in HS, my knees would pop out. Over the past 8 years they've probably popped 10 times or so, which is really bad, and is extremely painful as i have to pop it back in.

I ended up, last year, going to the doctor and they ran a battery of physical tests and did an Xray (although I'm skeptical of the need to do that, but they have to do it). The doctor said that he thinks I just need to do knee exercises. He reccomended PT, but I never went because of distance (can't drive 2 hours to go there...and FWIW I live in a different location then where my insurance allows me to go...long story). So I went around and started a lot of squats....that helped, somewhat.
Now my Quads have always been really big and strong because of so much running and wrestling. But my Hamstrings were much weaker; I was worried that things might be out of balance, so i started to do Hamstring exerscises. I didn't do anything fancy - I just did a simple machine (which probably isn't the best option because it isolates the muscle as opposed to allow it to work in unison with other muscles as a group) and I noticed the improvement VERY quickly. I feel much more stable than before. Now I just incorporate anything into a routine, and do a lot more squats...but I needed that 2 months of hamstring exercises to at least bring things back into balance. This is all probably unsubstantiated, but it may help you.

 

[brikis98]

I used to have knee problems. When I started running a lot in HS, my knees would pop out. Over the past 8 years they've probably popped 10 times or so, which is really bad, and is extremely painful as i have to pop it back in.

I ended up, last year, going to the doctor and they ran a battery of physical tests and did an Xray (although I'm skeptical of the need to do that, but they have to do it). The doctor said that he thinks I just need to do knee exercises. He reccomended PT, but I never went because of distance (can't drive 2 hours to go there...and FWIW I live in a different location then where my insurance allows me to go...long story). So I went around and started a lot of squats....that helped, somewhat.
Now my Quads have always been really big and strong because of so much running and wrestling. But my Hamstrings were much weaker; I was worried that things might be out of balance, so i started to do Hamstring exerscises. I didn't do anything fancy - I just did a simple machine (which probably isn't the best option because it isolates the muscle as opposed to allow it to work in unison with other muscles as a group) and I noticed the improvement VERY quickly. I feel much more stable than before. Now I just incorporate anything into a routine, and do a lot more squats...but I needed that 2 months of hamstring exercises to at least bring things back into balance. This is all probably unsubstantiated, but it may help you.

A muscular imbalance between the quads and hamstrings is a common cause of knee issues. Full depth squatting with proper technique uses the hamstrings and quads equally, which is one of the reasons it is a great exercise. However, if you are already out of proportion, some hamstring specific exercises are probably helpful: instead of machines, I'd recommend deadlifts (bent leg, straight leg, romanian), good mornings, hip/back extensions, glute ham raises, and step-ups.

 

[magomago]

A muscular imbalance between the quads and hamstrings is a common cause of knee issues. Full depth squatting with proper technique uses the hamstrings and quads equally, which is one of the reasons it is a great exercise. However, if you are already out of proportion, some hamstring specific exercises are probably helpful: instead of machines, I'd recommend deadlifts (bent leg, straight leg, romanian), good mornings, hip/back extensions, glute ham raises, and step-ups.

Gotta video so I can see the form of a 'full depth squat' and compare it to the varieties that i've been doing? a double check always beneficial...

and yyes they are out of proportion even now its weaker, but its improving when compared to before.

 

[brikis98]

Gotta video so I can see the form of a 'full depth squat' and compare it to the varieties that i've been doing? a double check always beneficial...

A squat is "full depth" when the hip joint ends up below the knee joint. Other markers of proper squat technique include having the feet flat on the floor (ie, not coming up on the toes), having the feet pointed out (~30 degrees), and the knees tracking directly on over the feet (ie, also pointed out ~30 degrees). With this technique, the squat can fully engage the hamstrings (as well as the glutes and adductors) and becomes a very balanced exercise for all the leg muscles. If any elements are missing - such as not going below parallel or letting your back round - the hamstrings will be too lose and you won't be able to engage them as fully. Here are a few diagrams of proper squat technique:

Image 1
Image 2
Image 3

These images are from Starting Strength. If you are spending time squatting - or doing any weight training - this book is worth every penny. This is especially true if you have knee issues, as you can't risk squatting incorrectly. Starting Strength has the best instructions and diagrams I've seen for teaching the squat and all the other barbell lifts (deadlift, bench press, OH press, power clean, etc). The Complementary DVD is also a great learning tool.

 

[iluvdeal]

For me, my quads are usually killing me after a day of boarding. I do squats as well so I can only imagine how I would feel if I didn't. One thing I notice is my technique plays a big role in how legs feel after a day of boarding. If I'm braking a lot (going really fast makes me nervous), I'll have the sore quads and feet at the end of the day.

For you since it's the knee itself, I'd look into changing your binding setup: the angles, the highback rotation, how far apart your feet are, etc. It's important that you are in a comfortable stance while boarding. If you're forcing your body into an unnatural position the whole day with an incorrect binding setup, it won't matter how strong your knees are, you'll still be sore later.

 

[BlahBlahYouToo]

If your knee joints are seriously injured, go get a PT prescription as you may need customized treatment. If you just have weak/untrained knees, a full range of motion squat (*below* parallel) with proper technique can be a great way to strengthen the knees and surrounding musculature.

my ass almost touches my ankles.

 

[brikis98]

my ass almost touches my ankles.

Back locked in extension? Knees out and tracking exactly over the feet? Heels flat on the floor? How long have you been squatting? How much weight? Got a video?

And just for clarity: squats are a great way to strengthen the musculature around the knee, but depending on what injury you have, they may or may not help. They are a great exercise with numerous benefits, but not a miracle cure. If you are genuinely worried about your knees, go see a physical therapist to get a proper diagnosis.