Health & Fitness
Dear Community,
Our tech team has launched updates to The Nest today. As a result of these updates, members of the Nest Community will need to change their password in order to continue participating in the community. In addition, The Nest community member's avatars will be replaced with generic default avatars. If you wish to revert to your original avatar, you will need to re-upload it via The Nest.
If you have questions about this, please email help@theknot.com.
Thank you.
Note: This only affects The Nest's community members and will not affect members on The Bump or The Knot.
Our tech team has launched updates to The Nest today. As a result of these updates, members of the Nest Community will need to change their password in order to continue participating in the community. In addition, The Nest community member's avatars will be replaced with generic default avatars. If you wish to revert to your original avatar, you will need to re-upload it via The Nest.
If you have questions about this, please email help@theknot.com.
Thank you.
Note: This only affects The Nest's community members and will not affect members on The Bump or The Knot.
Strengthening quads without lunges or gym membership?
My BIL who is an ortho surgeon thinks my clicky knee is a result of a tight patella tendon, exacerbated by weak/tight quads. I need to do some work to strengthen my quads, but I'm not sure how to do it. Lunges make my knee click, so those seem no good. I don't have a gym membership to use machines. Any ideas? My typical fitness routine is running and hot yoga. Both of which I can do with no pain or side effects in the knee, but the loud clicking on the stairs is disconcerting and I want to get a handle on it before it becomes a true "injury."
Re: Strengthening quads without lunges or gym membership?
I'm not sure this will help you, but here is a list of exercises my PT had me doing at home for runner's knee:
-calf raises
-squats on balance pods (I got mine off Amazon, but you can do them with out too)
- standing leg raises: back, forward, side (with resistance bands)
-wall squat, squeezing a ball between knees
-seated leg raises: foot forward, foot turned out
-one legged squats
2012 Goal: working towards pre-pregnancy speed!
04/15 KI Metric Marathon/16.3 m (2:05:55, 7:43 pace)
05/06 Frederick 13.1 (1:41:09)
11/04 NYCM
Ditto squats.
If it's tight, I'd also get a foam roller and go to town on it.
two years!
after two losses, now happily expecting baby #1 09.16.12
Brie Fit Blog | BFP Chart
i had the same issue with tendonitis in my shoulder and was told to strengthen the hell out of my shoulders, arms, back. it's done a world of good.
there are a few yoga poses that i can think of that, for some of them while initially you will do the lunge motion to get into position, you'll not be repeating it-but rather holding the pose. if you're ok with holding the lunge pose for a while try warrior 1, warrior 2, warrior 3, crescent. the triangle and extended triangle and boat will all strengthen and tone the quads without lunge motion.