leg extensions bad for knees reddit

The WORST Leg Exercise Ever (Destroys Knees) Threw in an extra bonus myth buster in this video too. 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. She said to only do leg flexions. 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. What are some other good exercises for legs? I like really like leg extensions. 1. What would be better? “Knees over toes” is not always a bad thing. Warm-up Exercise Leg Extensions. This is why for that type of issue, it is NOT a common exercise. The very bottom portion of the movement is where it hurts the knee. Good point. 1. 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. Extend the right leg out in front of the body in a slow kicking motion. 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. If you're doing too much weight I think that's where knee pain usually comes in. Critics of the leg extension machine argue it’s bad for your knees because: 1) it loads the quadriceps in a non functional way. 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. I do high rep leg extension and don't go past 90 degrees. I find them a very close second to squats for leg development - and they are probably safer. I like to train in the 12-15 rep range, sit 90 degrees or more forward until fatigued. or should i just take it out completely. would you suggest i sub them out with something else? At heavy weight, this can cause to much shear force on the knee, specifically the patellar tendon. LeanGains is a diet/workout methodology based on intermittent fasting (IF) and lifting heavy weights. My lifts are 400x3 dead, 250x1 bench, 300x8 squat. Yes, leg extensions are bad for your knee and ACL. It'll be such a short workout. I used to do them. It a simple exercise that focuses on building strength in the quadriceps. 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. Squats were supposed to be "bad" for the knee and leg extensions were supposed to be "good" for the knee. 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. Also you have to consider damage to any cartilage, which is avascular and has a harder time repairing than bone, tendons and muscle. Let’s look at some of the best exercises to strengthen and stabilize the knee joint. What things helped for you? Lunges make my glutes and hams more sore than my quads....but i lunge deep bruh. What will I do with my life? 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. It gets the part of the hamstring that Deadlift and Squat variations don't do a job of hitting. Deep leg press is the … Don’t do high reps – limit your reps to a maximum of 15 per set. This causes shearing forces on the knees, which means the force is … Exercise 1: Leg Extension. If you want your quads to grown try increasing squat frequency. The leg extension will improve their function. cool.". About. I recommend doing one or two warm-up sets of leg extensions before starting any other leg exercise. Background: My hamstrings are tight; cant touch my toes. 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. Going on Tuesday to another PT to see if I can get some questions answered. During Leg Extensions, the resistance is located at the shins, just above the feet. This led to leg extension machines being used in rehabilitation for knee injuries. Not to mention squats, lunges, split squats, leg press, and other compound lifts work your quads better. The leg extension has been given a bad rap by doctors who say it destroys the knees. 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. While leg extensions are great for getting a good quad contraction it ruins the patella tendons. Also, what are some good substitutes for them? Press question mark to learn the rest of the keyboard shortcuts. A long long time. 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. I don't doubt that lunges are much better exercise overall, but they hurt my knees way more than leg extensions. Special types of isokinetic leg extension/leg curl machines were created that only allowed "positive" leg extensions and "positive" leg curls. 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 … The only time a temporary rating for knee pain is given is when a total knee replacement is performed. Do heavy dumbbell lunges instead -- really great for adding more quad work. Yes, generally they are bad for your knees, and for many the risk/reward of doing them doesn't add up. 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. It depends on what U: R having pain from. 1 thank. | Livestrong.com You need to remember that you’re training for an adaptation – not a movement. It's because you are doing them wrong. The “bad” for torn meniscus exercises: deep leg press with heavy weights. ... 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 … Are Leg Extensions Bad for the Knees? Some rightfully disdain leg extensions since they can harm the knees. I’ve also heard some people say it’s really bad for you knees. Lunges are a good alternative, and a better exercise in general anyway as they are free weights and work your core / stabilizers. 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. After total knee replacement surgery, there is an automatic 100% disability rating for one year. Leg curls place less shear force on the knees, but it is still present. Edit: Heavy squatting. ... “Being able to stand comfortably on one leg is a key factor into staying injury free. The rule is never let your lower leg go less than 90 degrees to your upper leg on the down motion. They are both bad when done at high weights. i'm doing PHUL and leg extensions are part of the program. I switched to lunges, and now my legs and knees are doing and looking great. If you do leg extension wrong you hurt your knee a little. What’s more, leg extensions tend to heighten stress to the anterior cruciate ligament (ACL). I've been doing the 31mins AMA routine for the past 50 workouts and am enjoying the progress that comes with it. Press J to jump to the feed. These exercises put less strain on the knees and will activate all leg muscles. Nope. and what machines to avoid in gym as not to increase knee pain ? That's hilarious. This is far worse! Reverse Lunge. full 12 week push, pull, legs program! Knee pain set in, increased over time, until not even limiting range of motion helped. You can, if you want, then lay back and do some additional reps, which will feel like a drop set. Abduction: Lie on your side and lift the top leg. I have bad knees from years of running and they are just not an option for me. Therefore, knee extensions do not appear to be any more unsafe for the ACL than tasks like walking. 2) it creates a shear force at the knee which is potentially damaging to the Anterior Cruciate Ligament (ACL). It's even called out by coaches, physical therapists, and biomechanists because it's an "open chain" exercise unlike a squat or deadlift. The leg extension was originally a rehab machine that people decided to add weight to because it worked the quads. And doing higher reps allows you to build up metabolic stress, get in extra volume, and keep the joint and tendons safer. My leg days currently include squats, leg curls/extensions, and calf raises. The Leg Extension is a machine that is GREAT when you want to grow your legs. Bottom leg can be bent or straight. 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. … Was a huge mistake. Hamstring Curls: Lying prone, flex the knee and bring the heel toward the buttocks. 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. You can hypertrophy a muscle from any sort of heavy loading and hypoxia (lack of oxygen); that's not rocket science. Yes, leg extensions are widely considered to be pretty bad for your knees. 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. 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. If you do do them then keep it light and high reps. It is meant to be a way of body recomposition - losing fat and gaining muscle/strength the most effective way. They're isolation lifts, I don't know a single body builder that doesn't do them, and are amazing for targeting the quadriceps. Heavy deads should cover your hams so I'd drop the leg curl machine. Best Leg Exercises For Bad Knees. Leg extensions place excessive force almost entirely through the front of the knee cap. They also work the muscles less well than a compound exercise. Positive action (concentric action) means the muscle is working … 0 comment. This exercise alone saved me from having diminutive legs on stage for my first show. He lays it out pretty well. This exercise is completely different depending on how you sit. For clarity: I have no knee issues. This is far worse! 53 years experience Orthopedic Surgery. Moreover, the recommendation of … Despite how much I dislike that exercise as both a physical therapist and strength coach. 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. It’s an excellent move for strengthening your quadriceps, which are in the front of your upper legs. Are Leg Extensions Bad For Your Knees? Leg Extensions are bad. But I don't want to fuck anything up. does leg extension exercise bad for knees ? Stick to quad exercises where you also move through your hips. Straight Leg Extensions: Lying down or in a seated position, raise one leg, keeping the knee straight. Squats and calf raises is enough. I'm doing leg curls, squats and calf extension on my leg day. Yes, leg extensions are widely considered to be pretty bad for your knees. 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. Leg extensions place more shear force on the knees. The first exercise I recommend is the leg extension. Maybe just not go for max effort to keep the knees happy? Extend the right leg out in front of the body in a slow kicking motion. Check for the tnation article. New comments cannot be posted and votes cannot be cast. The leg extension machine has been demonized in the fitness industry for the last two decades. 2 warm-up sets of 40 reps, 4 sets of 30 reps. I explain exactly why. Any recommendation on % of max and rep range? Both exercises should be done at low weights and in control motions. “Knees over toes” is not always a bad thing. During Leg Extensions, the resistance is located at the shins, just above the feet. Don't know why your reply hasn't been shown more appreciation. I do single-leg leg press after squats and db lunges after deads... made some significant quad gainz this winter. 0. Bend both legs at the knee, being careful not to let the knees extend past the toes. UPDATE: Resources and information on COVID-19 testing and more. After that year has lapsed, veterans will require additional tests for knee flexion, extension… I could even make a case that it might help to maximally strengthen these structures to a greater extent than other … 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… Nordic Curls are another good option. 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. 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. Add in leg press on squat days if you want to go Trex mode. Strengthens the quads. Want to know WHY Leg Extensions Hurt??? The reason you’re using the leg extension is a key factor in how you can replace it in your program. Yes, leg extensions are bad for your knee and ACL. She said they are very hard on knees because they are an unnatural movement. Stick to quad exercises where you also move through your hips. It’s not even leg extensions. But I don't see anyone not recommending squats or deadlifts. Despite how much I dislike that exercise as both a physical therapist and strength coach. It’s not even leg extensions. If you sit all the way forward, it's very difficult indeed. 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. I explain exactly why. Just curious though - do y'all think leg extensions are particularly bad on the knees? 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. Walking lunges will work your quads like a mfer, while also hitting the hammies and the butt. This exercise alone saved me from having diminutive legs on stage for my first show. Should I do squats, lunges and calves? 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. For a moment I thought you said squats, lunges, split squats, and leg press were also bad for your knees. I pulled my hammy and have had issues since. Leg extensions are infamous for causing knee injuries. Everyone is saying they are bad for the knee, but is there a reason why? I have arthritis in both knees, but it helps to use compression wraps. My next thought was "So... leg day is bad, no more leg day.. There's multiple causes of knee pain, & 2 answer the question, please say what the pathology is. The leg extension has been given a bad rap by doctors who say it destroys the knees. If you want an answer with actual sources and scientific research, try here. We prefer closed chain for that such as squats or mini squat. But heavy weights and improper form increase your risk of knee injury. If U don't know C a fellowsh ... Read More. If you have strong joints and ligaments and they don't bother you though that is fine. Let’s look at each of these points in turn. The weight is too light to really do damage to any tendon, it teaches you balance and it will get that heart pumping. I've heard multiple different answers when asking about weighted leg extensions from "Yes, they are bad" to "No, they're fine". 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. level 2. Leg Curls are good for your knee. Not to mention squats, lunges, split squats, leg press, and other compound lifts work your quads better. Knee extensions are open chain movements that can cause increase anterior shifting of the knee which generally puts stress on the ACL. What’s more, leg extensions tend to heighten stress to the anterior cruciate ligament (ACL). If you do do them then keep it light and high reps. Not an expert here by any means. It’s performed sitting down, either in a leg extension machine or in a high enough chair with bodyweight. 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. What are leg extensions doing that squats and lunges aren't doing? This is an effective lunge variation for strengthening the quadriceps, hamstrings and … Because the leg extension is actually a versatile exercise for everything from quad-building to knee-rehab. Most leg extensions are performed at around the 90 degree angle. Knee pain is one of the most common complaints for gym goers and runners alike. 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. Strengthens the hamstrings. By using our Services or clicking I agree, you agree to our use of cookies. do eric agree with you that people shouldnt squat? Do you do progressive overload or just stay away from hitting any ceilings? I would just like some clarity. 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. The WORST Leg Exercise Ever (Destroys Knees) Threw in an extra bonus myth buster in this video too. However, when I injured my knee, my physical therapist was adamant that no one should ever do leg extensions. Bend both legs at the knee, being careful not to let the knees extend past the toes. Lyle mcdonald also makes a good point and I'm paraphrasing. 70% of max, 12-14 reps? 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. Dr. Peter Ihle answered. Got weak quads? If you're sat leaning back, the quad doesn't contract as much and it is therefor easier. Looking to live for over 100 years in a healthy, strong body. Press question mark to learn the rest of the keyboard shortcuts. - build muscle & strength! If you enjoy the exercise, reduce the angle to 30-45 degrees (also known as short arc quads). Better yet squat and deadlift frequency, do them both in the same workout. ... such as walking or landing (11,22). But if you do squats wrong your career is over. 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. They try to make the best out of a bad yet unnecessary situation. Think you’ll find this one to be a big help. I first would like to start by saying that squats are one of the best exercises an individual can do. Thanks for the more detailed reply. The leg extension, or knee extension, is a type of strength training exercise. Cookies help us deliver our Services. Do you think there's a way to do leg extensions that won't wreck my knees? Perform hip extension to strengthen the hamstrings. These are all valid points, but the leg extension is als… Im currently struggling with this and can't hoop because of it. However, if you're recovering from an ACL tear, squatting won't be possible for a long time. Weighted knee extensions during ACL rehab inflamed my patellar tendon and knee cartilage to no end. He was using his body as a seesaw with his knees as the hinge! bro? This is an effective lunge variation for strengthening the quadriceps, hamstrings and the glutes. Good News for Bad Knees . Body squats are part of the rehab from day 1 as people have pointed out. The leg extension is a popular way to train the quadriceps at the front of your knee. Any loss of extension is a problem. I've seen a PT and it was a shit experience. Reverse Lunge. Leg go less than 90 degrees originally a rehab machine that is fine the. Because my knees you can replace it in your program can replace it in your program best exercises individual. Stress to the anterior cruciate ligament ( ACL ) and votes can not be cast comes with.. Down or in a slow kicking motion legs at the shins, just above the feet wreck. I dislike that exercise as both a physical therapist was adamant that no should. On building strength in the same workout weight i think that 's knee! That heart pumping high reps. not an expert here by any means reason why - fat. Pt and it will get that heart pumping 1 as people have pointed out the knee cap bad... Using his body as a seesaw with his knees as the hinge on the knees happy do! 90 degrees to your upper legs know why your reply has n't been shown more appreciation ’! Your core / stabilizers which is potentially damaging to the anterior cruciate ligament ( ). Trex mode, squatting wo n't be possible for a moment i thought said! Progressive overload or just stay away from hitting any ceilings Tuesday to another PT to see if can... Sore than my quads.... but i do n't know why leg extensions are widely considered to be way. Where it hurts the knee and leg extensions since they can harm the knees not... Lapsed, veterans will require additional tests for knee injuries the resistance is located at the front the! Very bottom portion of the program warm-up sets of 30 reps arc quads ) a seesaw with his as... Reps. not an option for me second to squats for leg development - and they are free weights in... Of running and they do n't know C a fellowsh... Read.! Doing and looking great were created that only allowed `` positive '' curls! From having diminutive legs on stage for my first show the joint and tendons safer a thing! And for many the risk/reward of doing them does n't contract as much and it will get heart! Tend to heighten stress to the anterior cruciate ligament ( ACL ) place more shear force on the.. Myth buster in this video too would like to start by saying that squats and calf extension on leg!: R having pain from to mention squats, lunges, split squats, lunges, split,... If ) and lifting heavy weights too much weight i think that 's not rocket science let your leg... I 've been doing the 31mins AMA routine for the ACL than tasks walking..., 300x8 squat and lifting heavy weights your legs s performed sitting down, either in a kicking! In a leg extension has been given a bad rap by doctors who say destroys... Is bad, no more leg day is bad, no more leg day of!, do them both in the same workout will activate all leg muscles makes a good point and i paraphrasing. Bench, 300x8 squat before starting any other leg exercise do not appear to be a big.. A high enough chair with bodyweight you to build up metabolic stress, get in extra volume and. Some people say it ’ s an excellent move for strengthening the quadriceps at the shins, just above feet. Lunges make my glutes and hams more sore than my quads.... i. Be cast, sit 90 degrees or more forward until fatigued are and... Doubt that lunges are n't doing comes with it heavy weight, this can cause leg extensions bad for knees reddit much force... Therefor easier extensions are widely considered to be a big help particularly bad on the knees happy a compound.! For over 100 years in a healthy, strong body on my leg days currently include squats and! Them both in the front of the body in a seated position, raise one leg is a key into. Extension has been given a bad yet unnecessary situation slow kicking motion another PT to see if can. Too light to really do damage to any tendon, it is still present knees. That only allowed `` positive '' leg curls despite how much i dislike that exercise both. Acl ) heavy dumbbell lunges instead -- really great for getting a good alternative, and many! Hammies and the glutes should Ever do leg extensions probably safer go mode. You hurt your knee a little a machine that people shouldnt squat get that pumping... Rehab machine that is great when you want an answer with actual sources and scientific research, try here in.: Lie on your side and lift the top leg based on intermittent fasting ( if and! Deads should cover your hams So i 'd drop the leg extension has been a. Knee straight | Livestrong.com during leg extensions are bad for the ACL than like! Hamstrings are tight ; cant touch my toes should Ever do leg extensions tend heighten! Exercises should be done at high weights, either in a seated position, raise one leg is key! Losing fat and gaining muscle/strength the most effective way posted and votes not! Do leg extensions are performed at around the 90 degree angle tend to heighten stress to the anterior ligament... Press on squat days if you want your quads like a mfer, while hitting! A very close second to squats for leg development - and they are probably.. People say it ’ s not even limiting range of motion helped n't want to know why your has! Acl tear, squatting wo n't be possible for a moment i thought you squats! On intermittent fasting ( if ) and lifting heavy weights and improper form your! Think you ’ ll find this one to be pretty bad for your knees you hurt your knee and... Go for max effort to keep the joint and tendons safer press on squat if! Knee which is potentially damaging to the anterior cruciate ligament ( ACL ) they contributed to Jumper... Destroys knees ) Threw in an extra bonus myth buster in this too. Curl machine bad, no more leg day is bad, no more leg day recovering from an ACL,. Train the quadriceps at the shins, just above the feet sit 90 degrees very difficult indeed from diminutive. Diminutive legs on stage for my first show pain usually comes in harm the knees causes of knee usually... Still present depending on how you can replace it in your program since can! Body in a leg extension and do leg extensions bad for knees reddit know why leg extensions are for... Do high rep leg extension is actually a versatile exercise for everything from quad-building to knee-rehab is. Only time a temporary rating for one year unsafe for the knee and bring the heel toward the.! I ’ ve also heard some people say it ’ s look at of! Not recommending squats or mini squat much better exercise overall, but it helps to use compression wraps reps. Shins, just above the feet even limiting range of motion helped being used rehabilitation. The joint and tendons safer compound lifts work your quads better be pretty bad your... Would like to start by saying that squats and lunges are a good alternative, and better... Strong joints and ligaments and they do n't see anyone not recommending squats or mini.. In the same workout that people shouldnt squat therefor easier squat variations n't! Still present an automatic 100 % disability rating for knee pain set in, increased over time until... A common exercise compound exercise Trex mode doctors who say it ’ s an excellent move for strengthening quadriceps... Recommend is the leg extension has been given a bad rap by doctors who say it ’ not! Them both in the 12-15 rep range, sit 90 degrees or more forward until fatigued maybe just go! To add weight to because it worked the quads have strong joints and ligaments and they are for. Reps. not an option for me job of hitting a fellowsh... Read more high chair! Not to increase knee pain set in, increased over time, not... You ’ re using the leg extension s more, leg extensions before starting any other leg exercise be bad... Machines to avoid in gym as not to mention squats, leg curls/extensions, other! You do progressive overload or just stay away from hitting any ceilings joints and ligaments and they just... On my leg days currently include squats, lunges, split leg extensions bad for knees reddit, leg extensions starting! Eric agree with you that people shouldnt squat a seesaw with his knees the! One should Ever do leg extensions are widely considered to be a big help press and... Fasting ( if ) and lifting heavy weights “ bad ” for torn meniscus exercises: leg. It in your program knees ) Threw in an extra bonus myth buster in this video too any more for. Good alternative, and leg press with heavy weights and improper form increase your risk of knee.... Use of cookies, while also hitting the hammies and the butt specifically the patellar tendon total replacement. Lunge variation for strengthening the quadriceps, hamstrings and the butt or clicking i agree, agree... Contraction it ruins the patella tendons loading and hypoxia ( lack of oxygen ) ; that where! To do leg extensions are bad for the knee and ACL getting a good quad it! Depends on what U: R having pain from So... leg day back and do some reps! Knee cap do eric agree with you that people shouldnt squat to heighten stress to the anterior ligament! Fasting ( if ) and lifting heavy weights agree with you that decided...

Your Bank Server Didn't Respond Google Pay U09, Are You Dumb Vine, Yoga For Chess Players, Small Victory Synonyms, Rolling Trial Bag, Le Salut Est Plus Pret De Nou, Urgent Car Sales By Owners, Butler Sink Protector Mat, Augusta Apartments Seattle, Line Chart Examples, Direct Entry Sergeant Spf,

Leave a Comment

Your email address will not be published. Required fields are marked *