Fitness Tuesday: Strengthening the Right Muscles

So if you follow along on facebook and twitter, then you will know that I went to see an orthopedic surgeon about my knee.  I decided it was high time to get in there and find out if it is serious, or if it just needs the proper care.

As of right now, the results are not yet in.  I am waiting on insurance confirmation to have an MRI.  Yippee, right?

The doc told me that I could just be having issues with my patella, aka, knee cap.  I guess it is quite common to have it slide around when you walk and run, resulting in painful popping.  According to the specialist, the patella bone grinds on the femur bone at the joint.  This is what we are hoping is wrong...significantly reducing my need for future surgery.  I like this option, for my hopefully healing time, and for my pocket book.

So, in the mean time, the doctor gave me a simple exercise that would help.  He mentioned how the quadriceps muscle is just that, four different muscles that connect to the knee cap.  What happens is that one muscle becomes stronger than the others, pulling at the knee cap... because there is nothing holding the knee cap down.

The solution?  To strengthen the other muscles in the quad.  The very simple exercise is as follows:

Leg lifts, every day!  You lie flat on your back, and lift one leg half way (not all of the way, as this is not necessarily a core exercise).  Be sure to leave the other leg flat on the ground.  Do equal amounts of reps with both legs.  The doctor encouraged me to do 100 reps a day if I can.  He also said that if it was too easy, to add weight, and to continue to add weight as needed.  You can do that with ankle weights, homemade or bought.

This is the best picture I could find online.

I don't know if it matters if you other leg is straight or not,

I only know that is what my doctor told me to do. 

Info taken via

Here is the kicker (no pun intended... ok, well maybe a little), he said that I won't notice a huge difference for even 3 or 4 weeks, but that with continued strengthening, I would have less and less pain!

So, are you having knee pain and popping when you walk and run?  Maybe you need to strengthen the other muscles in your quad!

Happy losing!

Evelyn Campbell Curtis

PS  DO NOT take my word as a professional opinion.  I am merely sharing my experience for tailored therapy for me personally.  If you have concerns, please contact your local professional!