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Girl Gym 3w
hey guys… been working out since 2019 but i kinda stopped bc of my knee… I hike/walk more now but i want to do heavy squats and leg press. what do i do with my knee bc it feels like it’ll explode when i bend it💔
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Anonymous 3w

Im about to flood u with replies so I’m very sorry but I still have all my printed out exercises from when I did pt for knee instability 😣

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Anonymous 3w

regularly stretch and roll out focus on quads, hips, and IT band since all the muscles connect to ur knee, maybe even look into PT if it’s really bad. this happened to me and i took a break and did PT to strengthen and now im better and stronger than before even a few years later. i still stretch often but also when i do leg extensions i do a light 20 second hold w 10-30 pounds both legs then a 10 second hold single leg which has really helped especially for squats i think

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Anonymous 3w

Knee sleeves help to an extent so I’d recommend those

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Anonymous replying to -> #1 3w

i unfortunately have no money or insurance for PT rn but i’ll try that 20 second on leg extensions thing. Ty!

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Anonymous replying to -> #2 3w

what good affordable brand do you recommend ?

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Anonymous replying to -> OP 3w

There are some on Amazon for $28 that have good reviews and look pretty solid. The brand is Phantom athletic club

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Anonymous replying to -> #3 3w

Do calf raises before these. Try putting a hand on a wall or something at your waist to hold you steady. Focus on evenly rising onto the balls of your feet (not rolling too far in or out)

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Anonymous replying to -> #3 3w
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Anonymous replying to -> #3 3w
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Anonymous replying to -> #3 3w

They also gave me pool exercises I could do if I wanted to. They like these a lot since being in the water helps relieve some of the weight pressing down on the joints, making it lower impact and easier to do, allowing you to train the muscle in that motion

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Anonymous replying to -> #3 3w
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Anonymous replying to -> #3 3w
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Anonymous replying to -> #3 3w
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Anonymous replying to -> #3 3w

My knee instability came from my knee being in the wrong spot (used to be knock kneed) and structural problems with my gait (leaned to heavily on the outsides of my feet), so a combo of these exercises and kinesiology tape to correct the knee position helped rectify this. Please be careful though, as we may have completely different issues and I don’t want you blowing ur knee out. Stay safe!

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