Knees

[pka214]

how can you strengthen your knees so that they dont get injured? Ive been talking to lots of fencers and they all complain about their knees, also, ive overheard alot about that sort of injury.
My knees are feeling kind of funny right know, and id rather prevent than heal...
I know the obvious ones like dont overlunge, and point your rear foot forward...
any weight exercises that could help?

thanks.

-P

[Jupiter]

amazingly, I have no chronic injuries, I've been sitting sesa over two hours a day for over 20 years, so my knees are in good condition. But for injuries, put ice on them after a big workout.

[3ngu4rd]

<font face="arial"> This is a post that we see pretty often on this board. My best advice I can give is to prevent the injuries before they occur. Like Jupiter said, ice your sore muscles and joints, but also make sure your stretching and doing everything properly so you don't hurt yourself. Don't over do it. "Quality, not quantity." That is a very good saying. Anyway, hope that helps a bit.

[sabrebelle]

Another way to keep your knees healthy is to make sure that you strengthen your hamstrings as well as your quads. Cross-training helps this, as does visiting a weight room every now and then.

[oiuyt]

Best way to keep your knees healthy is strong muscles surrounding them. Obviously results in greater strength, also lends much greater stability. Quads and hamstrings above the kness, tibialis anterior, soleus, and gastrocnemius below the knee. Strength ration between quads and hamstrings that you should be looking for is 100:70 (ie if you can do 100lb with a leg extension you should be able to do 70lb with a leg curl). Build up all the surrounding muscles and your knees will stay in place better and have significantly lower risk of injury.

-B :)