leg extensions bad for knees reddit

leg extensions bad for knees reddit

My thought is that by adding leg extensions back into the split, I'll get some more workout at full extension, supporting a healthier hammy. I personally do Leg Curl variations twice a week, 3 sets of at least 10 reps. Glute Ham Raises are better if you can do them. Critics of the leg extension machine argue it’s bad for your knees because: 1) it loads the quadriceps in a non functional way. … Knee pain is one of the most common complaints for gym goers and runners alike. What’s more, leg extensions tend to heighten stress to the anterior cruciate ligament (ACL). This led to leg extension machines being used in rehabilitation for knee injuries. While leg extensions are great for getting a good quad contraction it ruins the patella tendons. Also you have to consider damage to any cartilage, which is avascular and has a harder time repairing than bone, tendons and muscle. You can, if you want, then lay back and do some additional reps, which will feel like a drop set. It's because you are doing them wrong. Leg extensions place more shear force on the knees. Leg extensions are infamous for causing knee injuries. Heavy deads should cover your hams so I'd drop the leg curl machine. It depends on what U: R having pain from. He lays it out pretty well. For a moment I thought you said squats, lunges, split squats, and leg press were also bad for your knees. If you do do them then keep it light and high reps. What are leg extensions doing that squats and lunges aren't doing? The rule is never let your lower leg go less than 90 degrees to your upper leg on the down motion. These exercises put less strain on the knees and will activate all leg muscles. In the last few degrees of extension, something called the 'knee-lock' or 'screw-home' mechanism occurs, and the leg is able to support the body weight despite the quads being completely relaxed. Best Leg Exercises For Bad Knees. I explain exactly why. Yes, leg extensions are bad for your knee and ACL. But if you do squats wrong your career is over. ... Just like with the leg extensions, the leg curls are great for building initial strength to the hamstrings but they should never be used as the only exercise … Hamstring Curls: Lying prone, flex the knee and bring the heel toward the buttocks. I love the pump they give but to me it isn't worth it; knee injuries are a bitch and can build up over time and then never go away. Leg curls place less shear force on the knees, but it is still present. Due to the fact that the resistance is distributed throughout the knee joint this exercise is much safer in general for knee patients than say leg extensions. 70% of max, 12-14 reps? Bend both legs at the knee, being careful not to let the knees extend past the toes. If you want your quads to grown try increasing squat frequency. Knee extensions are open chain movements that can cause increase anterior shifting of the knee which generally puts stress on the ACL. That's hilarious. My next thought was "So... leg day is bad, no more leg day.. QUESTION: I see a lot of people online making fun of the leg extension machine and calling it the most useless leg exercise there is.They all say that if you’re trying to build muscle, you shouldn’t ever waste your time using it. does leg extension exercise bad for knees ? Think you’ll find this one to be a big help. Squats and calf raises is enough. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. Better yet squat and deadlift frequency, do them both in the same workout. Both exercises should be done at low weights and in control motions. 2 warm-up sets of 40 reps, 4 sets of 30 reps. New comments cannot be posted and votes cannot be cast. I switched to lunges, and now my legs and knees are doing and looking great. The leg extension machine has been demonized in the fitness industry for the last two decades. Do you think there's a way to do leg extensions that won't wreck my knees? I'm doing leg curls, squats and calf extension on my leg day. During Leg Extensions, the resistance is located at the shins, just above the feet. cool.". This exercise alone saved me from having diminutive legs on stage for my first show. Deep leg press is the … About. It’s not even leg extensions. Steinkamp et al (1993) examined patellofemoral joint reaction force, knee movement, and joint stress at four different angles of knee flexion on the leg press and leg extension. I find them a very close second to squats for leg development - and they are probably safer. This is why for that type of issue, it is NOT a common exercise. Abduction: Lie on your side and lift the top leg. Was a huge mistake. But as a performanceenhancement coach who gets a lot of corrective training projects, I'm more interested in risk-to-benefit ratio (maximize benefit and reduce the ris… They're isolation lifts, I don't know a single body builder that doesn't do them, and are amazing for targeting the quadriceps. By using our Services or clicking I agree, you agree to our use of cookies. The first exercise I recommend is the leg extension. Not to mention squats, lunges, split squats, leg press, and other compound lifts work your quads better. Yes, leg extensions are bad for your knee and ACL. It’s an excellent move for strengthening your quadriceps, which are in the front of your upper legs. Body squats are part of the rehab from day 1 as people have pointed out. If you have weak quadriceps, or if you want to improve the strength of your quadriceps, the leg extension will do precisely that.The question is, does that strength transfer to everyday activities and sports performance?It’s critics would contend that strength gained on this machine has no transfer to any task that doesn’t look exactly like a leg extension.It’s an assertion with no scientific basis whatsoever. Positive action (concentric action) means the muscle is working … It's even called out by coaches, physical therapists, and biomechanists because it's an "open chain" exercise unlike a squat or deadlift. Let’s look at each of these points in turn. My thought was skipping leg extensions would support healthy knees, but honestly, I'm beginning to wonder if the strength increase in my leg curls is only adding to tighter (stronger) hamstring. Do you do progressive overload or just stay away from hitting any ceilings? Since a joint is better able to withstand tensile forces from compression as opposed to shear, it therefore follows that leg extensions place increased stresses on the knee joint compared with multi-joint lower body exercises. What’s more, leg extensions tend to heighten stress to the anterior cruciate ligament (ACL). If you're sat leaning back, the quad doesn't contract as much and it is therefor easier. The leg extension has been given a bad rap by doctors who say it destroys the knees. Just curious though - do y'all think leg extensions are particularly bad on the knees? They try to make the best out of a bad yet unnecessary situation. If you enjoy the exercise, reduce the angle to 30-45 degrees (also known as short arc quads). The leg extension will improve their function. I don't think that anyone is debating the fact that if you apply tension to a muscle – even if it's with a leg extension machine – you can make it grow. Let’s look at some of the best exercises to strengthen and stabilize the knee joint. Reverse Lunge. Perform hip extension to strengthen the hamstrings. If you use this exercise wisely and follow the prescription of what most of the pros do, it will be the staple of your leg workout. The leg extension, or knee extension, is a type of strength training exercise. I have bad knees from years of running and they are just not an option for me. If you do leg extension wrong you hurt your knee a little. Despite how much I dislike that exercise as both a physical therapist and strength coach. and what machines to avoid in gym as not to increase knee pain ? Don’t do high reps – limit your reps to a maximum of 15 per set. There's multiple causes of knee pain, & 2 answer the question, please say what the pathology is. Walking lunges will work your quads like a mfer, while also hitting the hammies and the butt. It’s not even leg extensions. Dr. Peter Ihle answered. I don't doubt that lunges are much better exercise overall, but they hurt my knees way more than leg extensions. Because weight is placed on the ankles, the knee experiences a great deal of added force as it extends, which increases the likelihood of a patella or quadriceps tendon injury. Want to know WHY Leg Extensions Hurt??? 2) it creates a shear force at the knee which is potentially damaging to the Anterior Cruciate Ligament (ACL). These are all valid points, but the leg extension is als… He was using his body as a seesaw with his knees as the hinge! 1. Don't know why your reply hasn't been shown more appreciation. - build muscle & strength! do eric agree with you that people shouldnt squat? “Knees over toes” is not always a bad thing. This is an effective lunge variation for strengthening the quadriceps, hamstrings and the glutes. i'm doing PHUL and leg extensions are part of the program. Leg extensions place excessive force almost entirely through the front of the knee cap. The leg extension has been given a bad rap by doctors who say it destroys the knees. would you suggest i sub them out with something else? Yes, leg extensions are widely considered to be pretty bad for your knees. What would be better? It’s performed sitting down, either in a leg extension machine or in a high enough chair with bodyweight. This article highlights the scientific evidence on exercises like the seated leg extension, leg curl, and adduction machines to highlight their potential benefits on enhanced performance and potentially reducing injury risk. “Knees over toes” is not always a bad thing. This is an effective lunge variation for strengthening the quadriceps, hamstrings and … Strengthens the hamstrings. If you have strong joints and ligaments and they don't bother you though that is fine. 1. I would just like some clarity. Should I do squats, lunges and calves? Press J to jump to the feed. Bottom leg can be bent or straight. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. It's accused of creating chronic knee irritation by creating highly compressive forces at the patella-femoral joint, leading to breakdown of the joint surfaces. Lyle mcdonald also makes a good point and I'm paraphrasing. The WORST Leg Exercise Ever (Destroys Knees) Threw in an extra bonus myth buster in this video too. Since a joint is better able to withstand tensile forces from compression as opposed to shear, it therefore follows that leg extensions place increased stresses on the knee joint compared with multi-joint lower body exercises. This exercise alone saved me from having diminutive legs on stage for my first show. Despite how much I dislike that exercise as both a physical therapist and strength coach. But I don't want to fuck anything up. Bend both legs at the knee, being careful not to let the knees extend past the toes. This exercise is completely different depending on how you sit. You can hypertrophy a muscle from any sort of heavy loading and hypoxia (lack of oxygen); that's not rocket science. The WORST Leg Exercise Ever (Destroys Knees) Threw in an extra bonus myth buster in this video too. And doing higher reps allows you to build up metabolic stress, get in extra volume, and keep the joint and tendons safer. What things helped for you? For clarity: I have no knee issues. If you're doing too much weight I think that's where knee pain usually comes in. During Leg Extensions, the resistance is located at the shins, just above the feet. Reverse Lunge. What will I do with my life? Press question mark to learn the rest of the keyboard shortcuts. Lunges make my glutes and hams more sore than my quads....but i lunge deep bruh. Moreover, the recommendation of … You need to remember that you’re training for an adaptation – not a movement. Any recommendation on % of max and rep range? Yes, generally they are bad for your knees, and for many the risk/reward of doing them doesn't add up. This is far worse! I like to train in the 12-15 rep range, sit 90 degrees or more forward until fatigued. But I don't see anyone not recommending squats or deadlifts. Thanks for the more detailed reply. She said to only do leg flexions. I first would like to start by saying that squats are one of the best exercises an individual can do. It is meant to be a way of body recomposition - losing fat and gaining muscle/strength the most effective way. She said they are very hard on knees because they are an unnatural movement. Are Leg Extensions Bad for the Knees? Couple of the reasons being that it only works one part of your quad, completely ignores the stabilizer muscles, puts constant stain on your acl throughout the ROM, and puts lateral forces on your patella. Everyone is saying they are bad for the knee, but is there a reason why? The Leg Extension is a machine that is GREAT when you want to grow your legs. Looking to live for over 100 years in a healthy, strong body. Edit: Heavy squatting. | Livestrong.com or should i just take it out completely. This lock-back or screw-home cannot properly occur if there is an extension lag, that is, if the last few degrees of extension are missing. Nordic Curls are another good option. What are some other good exercises for legs? To paraphrase one of my mentors, the late Mel Siff, “There are virtually no such thing bad exercises, only poor application and performance of a given movement.” ... I’ve seen no evidence of an increased injury risk to those with healthy knees from performing leg extensions. Do heavy dumbbell lunges instead -- really great for adding more quad work. The leg extension, or knee extension, is a type of strength training exercise.It’s an excellent move for strengthening your quadriceps, which are in the front of your upper legs. Leg Extensions are bad. I think the key for them is to not go too heavy but keep the reps high and really focus on the quad contraction at the top of the movement. Good News for Bad Knees . 53 years experience Orthopedic Surgery. If you do do them then keep it light and high reps. Not an expert here by any means. Maybe just not go for max effort to keep the knees happy? Weighted knee extensions during ACL rehab inflamed my patellar tendon and knee cartilage to no end. Any loss of extension is a problem. It'll be such a short workout. Extend the right leg out in front of the body in a slow kicking motion. Not to mention squats, lunges, split squats, leg press, and other compound lifts work your quads better. I really like the burn/pump that they give in the quads, If you want an answer with actual sources and scientific research, try here. Stick to quad exercises where you also move through your hips. Are Leg Extensions Bad For Your Knees? bro? Nope. Therefore, knee extensions do not appear to be any more unsafe for the ACL than tasks like walking. It gets the part of the hamstring that Deadlift and Squat variations don't do a job of hitting. They are both bad when done at high weights. 1 thank. The reason you’re using the leg extension is a key factor in how you can replace it in your program. It a simple exercise that focuses on building strength in the quadriceps. At heavy weight, this can cause to much shear force on the knee, specifically the patellar tendon. If U don't know C a fellowsh ... Read More. For example, doing leg extensions too often, too heavy, and/or with horrible form (or all of the above) may be bad for your knees and cause pain, but doing it less often, lighter and/or with something close to good form may solve all of your knee problems. I’ve also heard some people say it’s really bad for you knees. Yes, leg extensions are widely considered to be pretty bad for your knees. We prefer closed chain for that such as squats or mini squat. Strengthens the quads. Extend the right leg out in front of the body in a slow kicking motion. If you want an answer with actual sources and scientific research, try here. Add in leg press on squat days if you want to go Trex mode. Leg Curls are good for your knee. The “bad” for torn meniscus exercises: deep leg press with heavy weights. Most leg extensions are performed at around the 90 degree angle. Exercise 1: Leg Extension. Also, what are some good substitutes for them? However, if you're recovering from an ACL tear, squatting won't be possible for a long time. Stick to quad exercises where you also move through your hips. This causes shearing forces on the knees, which means the force is … I like really like leg extensions. After total knee replacement surgery, there is an automatic 100% disability rating for one year. I do single-leg leg press after squats and db lunges after deads... made some significant quad gainz this winter. 0 comment. But heavy weights and improper form increase your risk of knee injury. The only time a temporary rating for knee pain is given is when a total knee replacement is performed. I have arthritis in both knees, but it helps to use compression wraps. I love the pump they give but to me it isn't worth it; knee injuries are a bitch and can build up over time and then never go away. I could even make a case that it might help to maximally strengthen these structures to a greater extent than other … My leg days currently include squats, leg curls/extensions, and calf raises. Got weak quads? Tufts study shows that improving muscle power—rather than strength—helps alleviate pain for osteoarthritis sufferers ... “You can train on the same machines to develop strength and power, and with the same exercises—leg curl, leg extension, bicep curl, etc.—but to develop muscle power you have to perform … I'm positive they contributed to my Jumper's Knee because my knees healed after I stopped doing them. The bad news is that any kind of knee pain can be a symptom of something else than simple muscle weakness, so you definitely need to get a diagnosis before starting a knee strengthening routine is you have any kind of significant knee pain. UPDATE: Resources and information on COVID-19 testing and more. Press question mark to learn the rest of the keyboard shortcuts. The leg extension is a popular way to train the quadriceps at the front of your knee. Cookies help us deliver our Services. Warm-up Exercise Leg Extensions. Background: My hamstrings are tight; cant touch my toes. After that year has lapsed, veterans will require additional tests for knee flexion, extension… If you sit all the way forward, it's very difficult indeed. ... such as walking or landing (11,22). ... “Being able to stand comfortably on one leg is a key factor into staying injury free. The leg extension was originally a rehab machine that people decided to add weight to because it worked the quads. Going on Tuesday to another PT to see if I can get some questions answered. I've been doing the 31mins AMA routine for the past 50 workouts and am enjoying the progress that comes with it. Squats were supposed to be "bad" for the knee and leg extensions were supposed to be "good" for the knee. Im currently struggling with this and can't hoop because of it. level 2. I recommend doing one or two warm-up sets of leg extensions before starting any other leg exercise. I explain exactly why. A long long time. Although most people will give a black-and-white “yes” or “no” to this question, the real answer is that it depends on your individual body structure, and it depends on how you perform them. Knee pain set in, increased over time, until not even limiting range of motion helped. Check for the tnation article. However, when I injured my knee, my physical therapist was adamant that no one should ever do leg extensions. Because the leg extension is actually a versatile exercise for everything from quad-building to knee-rehab. My lifts are 400x3 dead, 250x1 bench, 300x8 squat. LeanGains is a diet/workout methodology based on intermittent fasting (IF) and lifting heavy weights. I used to do them. The weight is too light to really do damage to any tendon, it teaches you balance and it will get that heart pumping. This is far worse! Basically ticks all the boxes of how not to load your knee and ticks none of the boxes on how to get a good leg workout. 0. I do high rep leg extension and don't go past 90 degrees. Some rightfully disdain leg extensions since they can harm the knees. They also work the muscles less well than a compound exercise. The very bottom portion of the movement is where it hurts the knee. They then justify the leg curl, defending it as the best way to work the hamstrings, as if it possessed none of the issues associated with the leg extension. Special types of isokinetic leg extension/leg curl machines were created that only allowed "positive" leg extensions and "positive" leg curls. Good point. Lunges are a good alternative, and a better exercise in general anyway as they are free weights and work your core / stabilizers. I've seen a PT and it was a shit experience. Straight Leg Extensions: Lying down or in a seated position, raise one leg, keeping the knee straight. full 12 week push, pull, legs program! I pulled my hammy and have had issues since. I've heard multiple different answers when asking about weighted leg extensions from "Yes, they are bad" to "No, they're fine".

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