My right leg is somewhat smaller than left one and cannot deliver such power. This is due to several knee injuries I had during last 10 years and probably improper recovery. Now I've been to the doctor and my knee is rather fine, but it is essential that I balance muscle mass on both legs to prevent further injuries.
Any suggestions on which exercises I should do to balance strengh? Currently I do squats (no weights), arc extensions, straight leg extensions, leg curls, some hipe exercises and some jogging. However although my right leg feels strong when doing those exercises, it is still considerably smaller. The lack of power is most noticable with jumping.
Thanks,
Marko Srebre
Balancing strength on both legs after knee injury
zehnan, I think you need to work on one-legged exercises. Use the same weight, set, and rep prescription for both legs even though it will be easy for your left leg. Examples are lunges, one-leg squats, and one-leg deadlifts. Make sure that when you squat down on those one-leg exercises that you keep your knee over your foot at all times. Sometimes people let their knee come in towards their body and turn their foot outward to maintain balance. Do not do that.
I assume you know how to do lunges. One-leg squats can be done on a raised platform with the non-working leg hanging off the side. Squat down several inches and let the squat depth be your intensity variable (i.e., start with 6 inch squat depth, then increase to 9 inch, etc.). An alternate method of one-leg squats is shown here.
One-leg deadlifts can be done on the floor with a single dumbell. I couldn't find a good picture of the way I do them but here is one way to do them (look at the 3rd picture labeled "Variation: Single Leg"). I keep my back leg straight, go down deeper than shown, and only use a single dumbell held in the hand opposite the leg being worked (i.e., right leg deadlift holds dumbell in left hand) but that picture should give you the idea.
I'd say drop most of the exercises where your legs are working together in favor of the ones above. The intensity should be challenging for your weaker leg and probably easy for your strong leg. Eventually, your weaker leg should catch up.
Good luck,
-Mark
I assume you know how to do lunges. One-leg squats can be done on a raised platform with the non-working leg hanging off the side. Squat down several inches and let the squat depth be your intensity variable (i.e., start with 6 inch squat depth, then increase to 9 inch, etc.). An alternate method of one-leg squats is shown here.
One-leg deadlifts can be done on the floor with a single dumbell. I couldn't find a good picture of the way I do them but here is one way to do them (look at the 3rd picture labeled "Variation: Single Leg"). I keep my back leg straight, go down deeper than shown, and only use a single dumbell held in the hand opposite the leg being worked (i.e., right leg deadlift holds dumbell in left hand) but that picture should give you the idea.
I'd say drop most of the exercises where your legs are working together in favor of the ones above. The intensity should be challenging for your weaker leg and probably easy for your strong leg. Eventually, your weaker leg should catch up.
Good luck,
-Mark
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Thomas Kurz
- Site Admin
- Posts: 443
- Joined: Dec 03, 2003 08:04
Balancing strength on both legs after knee injury
This may work if your strength imbalance is caused mainly by more or less subconscious favoring (sparing) of your injured limb.
If your knee injuries involved muscle strains, then you may have scars within those muscles. It is possible that those scars interfere with your muscles' function and with growth. Make sure the scars are as small and as pliable as they can be. This is a job for a deep tissue massage therapist.
A trauma, say to a joint, even if it does not directly affect the surrounding muscles, may “deactivate” some of muscles involved in control of the joint. This deactivation and consequent change of function may persist for years. An applied kinesiology specialist may explain this to you in detail and fix it too. You can find such specialists at http://www.icak.com/directory/index.shtml .
If your knee injuries involved muscle strains, then you may have scars within those muscles. It is possible that those scars interfere with your muscles' function and with growth. Make sure the scars are as small and as pliable as they can be. This is a job for a deep tissue massage therapist.
A trauma, say to a joint, even if it does not directly affect the surrounding muscles, may “deactivate” some of muscles involved in control of the joint. This deactivation and consequent change of function may persist for years. An applied kinesiology specialist may explain this to you in detail and fix it too. You can find such specialists at http://www.icak.com/directory/index.shtml .
Thomas Kurz
Madrej glowie dosc dwie slowie
Madrej glowie dosc dwie slowie
I've been considering applied kinesiology. The problem is I live in Slovenia and I have no idea how to translate this to Slovene, not really sure that such a practice exist here. Google search and local internet searches return no relevant info. And from the ICAK site, as mush as I can gather, the nearest AK practitoners are in Germany.
Anyway, I'll ask around. If anyone by any chance has any information about AK in this region I'd appreciate it.
Anyway, I'll ask around. If anyone by any chance has any information about AK in this region I'd appreciate it.
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Thomas Kurz
- Site Admin
- Posts: 443
- Joined: Dec 03, 2003 08:04
Balancing strength on both legs after knee injury
Austria (Germany and Switzerland too):
http://de.icak-a.at/therapeuten.php
ICAK USA may list doctors from other countries if they belong to/were certified by the American organization.
http://www.icakusa.com/directory/index.mgi
http://de.icak-a.at/therapeuten.php
ICAK USA may list doctors from other countries if they belong to/were certified by the American organization.
http://www.icakusa.com/directory/index.mgi
Thomas Kurz
Madrej glowie dosc dwie slowie
Madrej glowie dosc dwie slowie