Anyone got a good workout plan to bombproof knees?
- Thread starter WabbleDee
- Start date
IanAvery-Leaf
Active member
@kneesovertoesguy
Quaggy
Active member
14450927:IanAvery-Leaf said:
This x 100
I started the ATG (Knees Over Toes) Program four days ago and I'm thoroughly enjoying it.
A little pricey at $49.99 a month, but the guided videos and direct help from a coach (if needed) really seems to be a solid formula.
It is for sure worth checking out if you can afford it
KilaTsunami
Active member
i had mine swapped, full metal knee replacements while I was still on my parents health insurance.
Quaggy
Active member
14450946:WabbleDee said:
This lead me to doing further research on what I was paying for, and you are correct. The $49.99 are the programs which can be found for free on YouTube, but you're paying for the coaching...
Gonna cancel that subscription, thanks for saving me $49.99
Here are the stretches/workouts:
BigmoneyMatt
Active member
I have the most bulletproof knees, like never even had pain in them. I'm 24. I don't know why my knees are so fucking swole but as a child I used to jump off of the highest places I could find over and over for fun so maybe that was it. I ski nearly every day of Canadian winter season and have experienced 0 knee pain. So maybe built up resistance from jumping off things will work or maybe it's just genetics but I've never gone to a gym and done a leg workout in my life and my knees are fucking galvanized rubber. So no I don't think working out is what helps
Icant_kfed
Active member
Lock out your knees on the leg press with 3x your body weight to condition them
Granby_killdozer
Active member
Your knees are made of connective tissue therefore you can’t “strengthen” them in the same sense that you can strengthen a muscle. Tendons do not gain strength through hypertrophy, as you use them they will may gain some density but there is definitely an upper limit that you will reach very quickly. Diet is also going to be a contributing factor to tendon strength. Eating the connective tissue of organic farm raised animals will help give your body what it needs to strengthen its own connective tissue.
As for exercises, Leg presses and dumbbell squats with knees over your toes, as some have mentioned; will focus most of the resistance of the exercise in your quads which is great for stabilizing the knee. The problem is that it can also put excessive stress on your knees and result in muscle or ligament tears.
Just pay attention to your body and if something hurts then stop doing it before you injure yourself. Doing lots of quad focused exercises also neglects your posterior chain (hamstrings, glutes, lower back). So if you actually want to strengthen your legs as a whole and have strong knees from having strong legs, then I would just recommend you find a beginner leg routine online with traditional barbell squats and deadlifts being the main focus and additional accessory work afterward in the 8-12 rep range. That will give you the best results for overall leg strength and your knees will just become stronger as a consequence.
**This post was edited on Jul 22nd 2022 at 10:08:52am
As for exercises, Leg presses and dumbbell squats with knees over your toes, as some have mentioned; will focus most of the resistance of the exercise in your quads which is great for stabilizing the knee. The problem is that it can also put excessive stress on your knees and result in muscle or ligament tears.
Just pay attention to your body and if something hurts then stop doing it before you injure yourself. Doing lots of quad focused exercises also neglects your posterior chain (hamstrings, glutes, lower back). So if you actually want to strengthen your legs as a whole and have strong knees from having strong legs, then I would just recommend you find a beginner leg routine online with traditional barbell squats and deadlifts being the main focus and additional accessory work afterward in the 8-12 rep range. That will give you the best results for overall leg strength and your knees will just become stronger as a consequence.
**This post was edited on Jul 22nd 2022 at 10:08:52am
KilaTsunami
Active member
14450959:ReformedB said:
Boy u better knock on wood asap
AndrewGravesSV
Active member
The stronger your legs are, the less strain is put on your tendons. This is especially true considering a lot of injuries happen when your legs get tired. Do some leg workouts, hike, bike and whatever. Exercises that have a stability component like bosu ball squats help a lot imo
NotEnoughSkiing
Member
Agreed, muscle will fix a lot of structural stuff. MCL strains, torn meniscus, etc may not even be stuff you notice.
The other is cardio.
As much as it pains me to say it my best skiing was when I was on my HS basketball team and in great cardio shape. Never got tired, never had to drag a body part into the right position for something. It majorly sucked because I only got to ski 3x that year and thus quit playing basketball but oh baby, those 3 days were awesome!
Sprint or Long Distance cardio works. Pick what you like better and what doesn't injure you! Some people don't do well with one or the other for various reasons.
The other is cardio.
As much as it pains me to say it my best skiing was when I was on my HS basketball team and in great cardio shape. Never got tired, never had to drag a body part into the right position for something. It majorly sucked because I only got to ski 3x that year and thus quit playing basketball but oh baby, those 3 days were awesome!
Sprint or Long Distance cardio works. Pick what you like better and what doesn't injure you! Some people don't do well with one or the other for various reasons.
14451063:AndrewGravesSV said:
Yea I’ve been hiking and doing few mile runs during the week. I can do 10-15 mi a day easy hiking and would like to get that up further with more ele gain.
hiking seems to be the best for me as of now. I did want to add targeted knee strengthening though in the gym just to compliment everything else.
hiking seems to be the best for me as of now. I did want to add targeted knee strengthening though in the gym just to compliment everything else.
14451063:AndrewGravesSV said:
SendyMcSendyface
Active member
leg blasters
/thread
/thread
ChentBetlers
New member
Literally just do squats
Chunderface
Active member
Is running good bad or neutral for ski knees
yungspliffy
Member
Squats are definitely the most straight forward way to strengthen your leg as a whole but running fsho helps too. On a side note, if anyone here slacklines, does it have any benefit in terms of skiing? not specifically knees, but I just started recently and was thinking about it. that shit hella fun and a pretty good workout once you get good enough to jump on from the side and sesh it
boogerjohnson
New member
Do not overlook your core and hip flexors. I had to rehab some jumpers knee from when I played volleyball and a lot of work involved strengthening and improving flexibility in those areas. From what I know, a good portion of the muscles in your legs extend into your abdomen and can take some of the load off the quads if they're strong. The inner thigh is often over looked too, exercises that target those muscles will help a lot with stability. Also some flexibility work never hurts.
NotEnoughSkiing
Member
That's fantastic.
Recognizing I just said do cardio it doesn't matter what, if you are looking to take that to the next level add something that's more sprint related.
Have you ever done anything like Orange Theory Fitness? A spin class would be another way to achieve something similar to OT.
Basically to get to the next level find another thing that's fun where the emphasis is more of a sprint format and super high energy output for short periods, a bit of rest and repeat, you know, the kind of thing that sounds like skiing hot laps and sitting on a chairlift in between.
Recognizing I just said do cardio it doesn't matter what, if you are looking to take that to the next level add something that's more sprint related.
Have you ever done anything like Orange Theory Fitness? A spin class would be another way to achieve something similar to OT.
Basically to get to the next level find another thing that's fun where the emphasis is more of a sprint format and super high energy output for short periods, a bit of rest and repeat, you know, the kind of thing that sounds like skiing hot laps and sitting on a chairlift in between.
14451097:WabbleDee said:
SavageBiff
Active member
Put focus on the “eccentric” portion of your squats, lunges and other leg exercises. When you land a cliff drop, or any jump, the biggest stress is obviously landing “eccentric” you need to be strong in this aspect, you need to be flexible too. Building “concentric” strength will yield minimal results for skiing, so you’d wanna focus on concentric endurance, and eccentric strength and flexibility.
You also would want to “periodize” your workouts turning that strength into speed and power.
You also would want to “periodize” your workouts turning that strength into speed and power.
sullivano*b
Active member
i never do it but hop on the bike for 10 min before you workout regardless if its leg day or whatever. my knees kinda suck, if i squat heavy then i cant run the next couple days. im 90% sure if my knees were stronger my squat pr would be 315+
BlainTalent
Member
Yo its ya boy blain
get super chunky like me then your legs have to carry you around and they get stronger
prolly the most efficient way
peace out ya boy blain
get super chunky like me then your legs have to carry you around and they get stronger
prolly the most efficient way
peace out ya boy blain
14450959:ReformedB said:
This is a very DeadB take, not reformed at all
I just got into mountain biking for the first time, but still gotta buy a bike. Rented a trail bike and hit the local ski resort and had so much damn fun even tho I ate shit a Dre times on a blue.
haven’t heard of orange theory fitness, I’ll look it up. I wanted to take a gymnastics class but I feel kinda cringe doing that lookin like a grown man lol
haven’t heard of orange theory fitness, I’ll look it up. I wanted to take a gymnastics class but I feel kinda cringe doing that lookin like a grown man lol
14451602:NotEnoughSkiing said:
Been road biking a ton this summer. Focusing on shorter distances with high output. Could be placebo, but my knees feel indestructible now. Working around the backyard and on the deck, 4-5ft drops that would kinda be an "oof" before now are just business as usual. Hopefully that translates to skiing
sullivano*b
Active member
14451747:Quaggy said:
absolutely
BigmoneyMatt
Active member
14451766:TRVP_ANGEL said:
Reformation is a gradual process. Working out does not help ur knees only pussies workout tbh
IsaacNW82
Member
14451247:Chunderface said:
I wanted to take a whack at this bc I think it's an interesting topic and the short answer is that it can be good, but can also wreck your knees, and also the concepts are not unique to running but also to weight training and other exercise.
The long answer, if I remember my NASM textbook correctly, is that building up your tendons and ligaments is slower and trickier to know what's going on than building muscles. This is because they have poor blood flow, and thus repair after a workout slower, and additionally you don't really feel them get tired as simply as a muscle which has great feedback. High loads can build them stronger (just like muscle and bones) but overuse can injure them.
So to put it simply, when it comes to recovery your muscles with outpace your joints so rest days, listening to joint pain, and gradually increasing mileage/weight/whatever is key to avoiding an overuse injury
steve0
Active member
For anyone interested in a workout I put together for a friend a while ago:
https://docs.google.com/spreadsheet...ouid=106721750796209846357&rtpof=true&sd=true
https://docs.google.com/spreadsheet...ouid=106721750796209846357&rtpof=true&sd=true
Angioedema
Member
14450947:KilaTsunami said:
big brain af
fatbastard
Member
Let me help you out.
Skibumsmith
Active member
14452210:jca said:
Congrats bud! That's exciting. Are you able to fly though?
**This post was edited on Aug 4th 2022 at 3:37:33am
Skibumsmith
Active member
I basically just do what this guy does. He seems like he knows what he's doing.
