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

Vanderbilt Fraternities Rankings, Envision Healthcare Customer Service, Secrets Vs Surprises, 50 Amp 12 Volt Marine Circuit Breaker, Asda Cauliflower Cheese, Arduino Map Potentiometer, Jvc Kw-m560bt Best Buy, Kentucky Property Tax Rates By County 2019, Millennium Hilton Bangkok Family Suite, City Of Austin, Mn,