Keeping Your ACL, MCL And Knees Healthy

[Turbolag]

So this is a topic I really want to learn more about.

I'm trying to get stronger at squats, and I want to do prevention to keep my knees healthy.

Right now, I do light leg extensions, leg curls, and I stretch my hamstrings, and I try to do my quads when I remember.

What else can I do to keep these 3 healthy?

 

[BrotherIron]

Wanna keep them healthy??? First thing... ditch leg extensions. Worst thing for your knees. Second... start performing pool runs. There's more but that's a good start.

 

[PillarofBalance]

Proper squat technique comes first. Using manageable weight is next.

Like bi said ditch the extensions. That puts huge sheering force on the knee. Any open chain movement does this. So stick to things where the knee only bends if the foot is planted.

Acl injury is not that common when squatting. It's more common in an athlete that is running and then quickly changes direction.

Keeping the whole chain mobile is important as well. Rolling your it bands daily, stretching the adductors, hamstrings and psoas. All of these add up to a healthy knee.

Also box squatting is much better than squatting in terms of knee health. I have several guys I work with that have frequent knee pain. Getting them to squat to a box takes a lot of pressure off the knee and puts it into the hip.

And deca.

 

[Docd187123]

Ditch the machines and do heavy posterior chain work. Deadlifts, SLDL, RDL, etc. Imbalances between the quads and hamstrings have led to many knee injuries. T

 

[Turbolag]

Thank you guys for the replies!

I'll drop the leg extensions.

Also, where are your IT bands?

 

[PillarofBalance]

Basically down the side of your thighs...

 

[Turbolag]

Basically down the side of your thighs...

Understood, thanks. Gonna give this a try.

 

[Docd187123]

Basically down the side of your thighs...

First time I used the rumble roller on the IT bands I thought it was some new Chinese torture technique. After 2wks most of the knots had gotten worked out and feel much better now.

 

[Turbolag]

Basically down the side of your thighs...

First time I used the rumble roller on the IT bands I thought it was some new Chinese torture technique. After 2wks most of the knots had gotten worked out and feel much better now.

Is it the inside AND outside of your thigh? Or just the outside?

 

[Docd187123]

Is it the inside AND outside of your thigh? Or just the outside?

Just the outside

 

[PillarofBalance]

Inside would be the adductor

 

[Turbolag]

Just the outside

Inside would be the adductor

Thanks dudes.

It would look kinda funny trying to foam roll the inner quad.