You should add some leg stuff to get your quads going again to help hold your knee in.
VMO exercises (look it up) are important for knees.
Bar dips wont be great if you have a sore wrist. Are you doing them for triceps or chest?
You can do the same routine 3 days a week, but change the exercises for that bodypart. You should have an arsenal of about 10 exercises or so per bodypart that you can mix n match..
Squat, Dead Lift, Bench, Curl, Row
3 times per week, Keep adding weight
Basic, but it sure as hell works
Lot of cantsquatitis going around
Kunce
well if you must know, I was playing basketball and tried to suddenly stop using my right leg. All the forces transferred to my knee and as a result buckled under the load. I ended up straining the LCL and MCL (MCL more than LCL) but luckily no tears. My knee has puffed up like a balloon and is sore and feels tight due to all the inflammation and swelling. I'd rather not squat on it for now, thanks.
Have you done any VMO exercises?
Problem being the VMO is terribly difficult to isolate.
I was waiting for your comment on VMO mate!
It worked for me after a knee reco and other knee pain, but may not for everyone, like bazza.
I never found the VMO hard to isolate. Straight leg raises while sitting immediately switched mine on and my VMO is better than ever now. It's worth a try, as it worked for me, but as bazzas knees prove, doesn't work for all.
Pulling things does not hurt my wrist, pushing with closed thist does not hurt either, pushing with open hand and palm on object can tend to hurt (but is barely noticeable now).
i tried bicep curls with dumbbells and barbell and it kills my wrist. EzCurl bar, no pain, no worries.
This is what is wrong with my wrist: (went to upper limb specialist and said nothing can be done)
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