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  1. #1
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    Question Tips or tricks for bad knees?

    I have knees that hyperextend backwards, they've been this way for over 15 years. I try to keep them from bending backwards, I wear knee braces (elastic wraps) sometimes. What kinds of exercises, without joining a gym, can I do to strengthen them so they don't hurt when doing shimmies and relaxing my knees during dance practice?

    Anyone else have this kind of issue? Thanks for any advice!!

  2. #2
    Senior Member Pirika Repun's Avatar
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    Quote Originally Posted by Artemisia View Post
    I have knees that hyperextend backwards, they've been this way for over 15 years. I try to keep them from bending backwards, I wear knee braces (elastic wraps) sometimes. What kinds of exercises, without joining a gym, can I do to strengthen them so they don't hurt when doing shimmies and relaxing my knees during dance practice?

    Anyone else have this kind of issue? Thanks for any advice!!
    Have you ever been to talk to doctor or physical therapist about your problem? I think itís better to get specialistís opinion. Iím sure physical therapist will help you to find the way. Until then, just try to find the position that not hurt your knees or cause no pain for your shimmy.

  3. #3
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    Quote Originally Posted by Artemisia View Post
    I have knees that hyperextend backwards, they've been this way for over 15 years. I try to keep them from bending backwards, I wear knee braces (elastic wraps) sometimes. What kinds of exercises, without joining a gym, can I do to strengthen them so they don't hurt when doing shimmies and relaxing my knees during dance practice?

    Anyone else have this kind of issue? Thanks for any advice!!
    Nothing you do in this dance should hurt you, and if it does you need to seek professional help before continuing with it. If this is a congenital weakness, then you most likely need physio to build up certain muscle groups to support the knees.

  4. #4
    V.I.P. Kashmir's Avatar
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    As above, get expert advice ... but .... it may help to build up the muscles above the knee. Sit on the floor with your legs straight out, heel on the ground and lift your knee off the ground. Also do it with pressure on the outside and inside of the leg.

    I suspect if you wear the brace too muchyou will lose muscle strength and control - so take care with that.

    The other side is to build up your control so you know where to stop your leg. This requires "listening" to your joint and continual practice - without the brace. No, not vigorous shimmy - just slow bend and straighten.

  5. #5
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    I talked with doctor about it and they said that it would require surgery, upon my approval, by shortening the tendons and re-stretching them. They never gave me any advice about exercises or anything. I talked with my daughter's physical therapist when she broke her elbow. She told me that I needed to be careful about letting them extend backward. Yet no one gave me a clue as to exercises. I asked her about dancing, and she said as long as it wasn't high impact, I would be okay. And of course, if it hurt DON'T do it.

    Thanks for the advice!! Happy shimmies!

  6. #6
    Senior Member Marya's Avatar
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    Quote Originally Posted by Artemisia View Post
    I talked with doctor about it and they said that it would require surgery, upon my approval, by shortening the tendons and re-stretching them. They never gave me any advice about exercises or anything. I talked with my daughter's physical therapist when she broke her elbow. She told me that I needed to be careful about letting them extend backward. Yet no one gave me a clue as to exercises. I asked her about dancing, and she said as long as it wasn't high impact, I would be okay. And of course, if it hurt DON'T do it.

    Thanks for the advice!! Happy shimmies!
    Kashmir's suggestions sound safe and doable at home with no special equipment. you might specifically ask the doctor if you return for a consultation for a referral to a physical therapist. Sometimes here in the US doctors are surgery-happy when pt would solve the problem.

    Marya

  7. #7
    V.I.P. da Sage's Avatar
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    I have to say, I would get a referral to a physical therapist or two before letting them in to cut me up.

  8. #8
    V.I.P. Kharmine's Avatar
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    My knees hyperextend enough that my ballet teacher in college called 'em "banana legs"-- 'cause of the curve they made when I was making leg extensions.

    I would suggest that you talk to a sports doctor, or someone who treats a lot of dancers. Doctors who don't focus on these parts of the body don't seem to know much except to not overdo it. Ask around the places where the professional dancers, ice skaters and runners train.

    You might think about doing some gentle leg flexing, sitting up with very light weights on your ankles, so that you strengthen the muscles. But get a pro to show you how to do that first. Then you can do it at home.

    Make sure you're taking calcium, Vitamin D, and fish oil supplements to keep things strong and supple. This helps reduce the wear n' tear.

    Watch your shoe heel height so that you walk with a slight bend to your knees, always. Try sleeping with a pillow under your knees (or between 'em if you sleep on your side) if you don't already.

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