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Introduce Yourself / Re: ...yeahhh, I'm gonna need you to come in on Saturday...
« on: December 21, 2010, 05:24:38 pm »holy shit..........
damn sounds like you really need to be careful.. If you aren't going to train "knee bends", I would look into EMS, though I'm not sure how effective home bought versions can be on strengthening the quads.
As for "less stressful knee exercises", you're looking at alot of floor variations:
- glute bridges (double and single leg)
- prone glute
- prone hyper
- supine hamstring iso (various degrees of knee flexion, just holding position, hits hams hard)
- supine hip extensions (stiff legged, feet on box)
As for weighted exercises that don't put much stress on the patella, you're looking at:
- reverse hyper
- RDL
- leg curls (standing, seated, whatever)
- POSSIBLY ghr..
- some stuff on 4-way hip machine
stretching too much can actually become a problem, if the muscles of the quads stop firing correctly, need to make sure VMO is firing good and before the VL.. floor based tke's (last 15 degrees, terminal knee extension), partner assisted, or very light tke on a leg extension can help to get that vmo firing but you definitely don't want to mess with that stress fracture.. once that stress fracture heals you'll need to build some strong/active vmo's to protect the patella.
any idea how you actually got this stress fracture? I mean is it just from jumping too much? When did you "feel" it occur? Any ideas on that?
Well, I'm pretty sure it's from playing too much as well as already having pretty shot knees after all my surgeries. It's something that just develops, and I notice it...but I don't stop. For example, when I started feeling the pain back in October, I played 13x in 1 week. Not 2 weeks, not a month. 13x in 1 week. And I don't rest properly or take care of my knees enough in between sessions. I'm learning the hard way to develop my routine and adjust to my bum knees. But I think the best thing right now is just to shut down for a few more weeks. I have 1 volleyball game Wednesday, and then that season is over until next year. So that will be my last active day for a while.
damn.... 13x in 1 week when feeling the pain come back, ya it sounds like you are a "chronic overdoer", gotta fix that.. put health first man or your longevity could vary will disappear very soon.
:/
i remember your dunk vids from not so long ago you were getting up real good.
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What is prone hyper and reverse hyper?
if you don't have access to a reverse hyper, you can use a prone reverse hyper variation:
check some of his other vids, and the 7 day vertical jump cure (7DVJC), he has some nice exercises.
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Also, what is a 4-way hip machine? Is that the thing that makes it look like you're swinging your leg some times?
ya
peace!
