Just take some gear and shoes then see what you can fit in!

Weddings dont happen often so its ok to enjoy that too!

D001 - 2009-06-09 1:51 AM Question! Anyone know of some exercises that I can do to strengthen the muscles that support the knee? I tend to hyperextend my knee, which causes problems. (It wobbles from side to side too - which is also a problem.) So I'm looking for suggestions on how to strengthen the muscles supporting the knee. Thanks!

Hi Dee... you actually need to do TWO things:

1 - STRETCH regularly the muscles that support the knee. Why? Because if some are tight and others are not then you get into all sorts of trouble as the tighter muscles will pull your knee out of alignment with every movement yuo make (workout out, moving around etc) which can be a MAJOR cause of problems

2 - STRENGTH: This is about not so much JUST getting strong supporting muscles... its ALSO about making sure that your strong leg muscles dont get significantly stronger to the detriment of the smaller muscles... especially if they are compensating for the weaker ones.

Its most common that you need to work the following:

ITB - Stretch

Quads/hamstrings - Stretch (strength for hamstrings and quads work well as long as its balanced)

Calves/calves - Stretch predominatley

Glutes: Stretch/Strength

Hip Flexors: Stretch

Some of the basic exercises you could start with include Hip Raises/Pelvic raises (whether you want to call them), hamstring leg curls on the swiss ball and lunges.

However I know you cant do squats or lunges so another quad exercise would be ok. Even if you WERE doing this exercises I would initially be suggesting them unweighted and gentle... so walking lunges, two legged unweights squats with the swiss ball moving on to one legged unweighted squats.

If you have acess to a wobble board practice standing on it with one leg and holding your balance.... then try the other leg... if one legged two hard to start with try two and move up from there....

Additionally I would also look into ab/adductor exercises...

Also one of the golden rules (that are sometimes true but not always) is that if you are having trouble with a joint then you need to look at the joints above/below it... so in this case ankles and hips. I would also recommend keeping an eye on your stability....

You need to be working your core and lower back to insure that you have good stability through the mid section so when you do need to balance yourself that is switched on and working in day to day life... and yuor knee isnt being put under pressure because the rest of your body cant handle it.

In addition to crunches (preferably on the Swiss Ball) I would also suggest hovers/planks or forward ball roll outs, Leg Lowers (use bent legs and do one leg at a time initially.. have the core switched on at all times as your lower back should NOT move) and something liek a side plank or a medball twist.

Heaps of other exercises you can do for core but thats a good starting point!

Obviously this a pretty general suggestion based on achieving better all around strenght/flexibility and stability.. and Im not a doctor/trained medical person or anything.... but this is what I would do!

Im really sorry things havent worked out as hoped for... . after my own car stress last week you have my sympathy re: that issue

Well the injured reserve isnt such a bad place to be if Im honest... if you can walk and use the elliptical you may not be running but you are getting time on your feet. For anyone STARTING running the impact that your body goes through from running can be slowly adjusted to with walking and elliptial (although its not the same as running) which will get you ready AND its still cardio!

Another option is water running but I just cant tell you much about it because i get bored in minutes when I attempt it... so Im hardly the poster child for it!

I also find if Im doing less high intensity stuff it is easier to focus weight loss as Im not as hungry so maybe that will be helpful for you too?

Right now the best thing is going to be 'little and often' in terms of workouts... so regular workouts 4-6 days a week.. dont worry about LARGE amounts just getting something in regularly... youll feel the benefits in no time!

Do you know how to tape/strap your knee for workouts? That might help too (Dee this may also help you with knee tracking)

Hi Dee,

I work with a guy who uses that strap for his knee issues... I guess it depends on what kind of issue yuo have in terms of what you need to use!

Personally I tape my knee if I get deparate... but I havent done it for awhile so who knows if I remember how!

LI Gold Coast Open Water CLINIC

Is it Friday yet???  How in the world am I going to make it til Friday???  Good news is that I am off Friday  I am on the board for CARTI's Tour de Rock this year, so I am helping with set up/packet pick-up/registration all day Friday.  Then on Saturday, I'm leading the Family Fun Ride...I'm excited to get lots of folks outside and on a bike.  I know since I've gotten my new saddle, I love love love my new bike.

Shawn - glad you are back!

Patchadams - life is short...live it

D - above and beyond knowing that I have 2 of them (knees), I know nothing else about them.

d2lock - I am so very glad that you didn't get hurt in the accident!!  Sounds like it was scary!  I just gave up my small car (mini cooper) yesterday for an SUV.  I'm pretty sure if I hit anything larget than a june bug, it would  have totaled that car.

I just wanted to say Friday one more time to see if it would get here faster.

Friday?

OK OK I'll stop.

Nice try though....

Im so glad the new saddle has made all the different to yoru bike... and since its practically summer for you... nothing to do but RIDE YOUR BIKE!

Lol - well Puppy I guess that means you havent been noticing my absences that last few days then... phew!

When you think about it a lighter week of trainin post race is actually a good recovery strategy that clearly your body responds well to as its a pattern yuo have established...

I actually find I do exactly the same thing and I think its both healthy and a good long term strategy for racing so I would asknowledge the pattern and see how yuo can best take advantage of your needs in that regard. Things such as... maybe doing a bit more arounf the home, spending a little more time with your wife, indulging in other hobbies that dont get much time or just watching a couple of movies and REALLY relaxing can be good ways to just take advantage of the recovery time needed post each major race!

Dont do nothing... just scale back both volume and intensity if thats what your body seems to need... yuo do NOT loose fitness in one week... in fact you may even gain some!

D001 - 2009-06-11 1:55 AM

Sulcus - 2009-06-10 7:28 AM

D001 - 2009-06-09 8:55 PM

crews - 2009-06-09 3:33 PM

I just wanted to say Friday one more time to see if it would get here faster.

What? It's not Friday there yet?

Wait - it's Friday already?!?!

In my world, it's Saturday. I like living in my world. Every day is Saturday.

You do werk on Saturdays?

Sounds like you are doing a really awesome job with it too!!

That ride sounds spectacular... how great is it that its come together for you over time!