Author Topic: Hyper-extended knee, rehab tips?  (Read 9704 times)

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D4

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Re: Hyper-extended knee, rehab tips?
« Reply #15 on: May 31, 2012, 12:42:42 am »
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I see, gotcha.  I don't have a GHR bench here though, so I'll just do RDL's once and dead lifts the other I guess.
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

Raptor

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Re: Hyper-extended knee, rehab tips?
« Reply #16 on: May 31, 2012, 01:45:10 am »
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Why RDLs and not straight leg deadlifts?

LanceSTS

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Re: Hyper-extended knee, rehab tips?
« Reply #17 on: May 31, 2012, 02:16:50 am »
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Why RDLs and not straight leg deadlifts?

sldl requires coaching to make sure its done correctly, rdl is rather simple in comparison.  Youre right though, sldl is a wonderful exercise done CORRECTLY, and likely even more specific to performance in this case.
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Raptor

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Re: Hyper-extended knee, rehab tips?
« Reply #18 on: May 31, 2012, 08:26:32 am »
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Where do you think people fail form-wise on straight leg deadlifts?

LanceSTS

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Re: Hyper-extended knee, rehab tips?
« Reply #19 on: May 31, 2012, 10:22:52 am »
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  They turn it into a low  back  exercise  by  1.) Not pushing the hips to the rear on the eccentric and 2.) letting the  bar swing out away from them on the eccentric.  Those are the two main ones, of course some will find other ways to mess them up.
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D4

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Re: Hyper-extended knee, rehab tips?
« Reply #20 on: May 31, 2012, 08:53:40 pm »
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I did 2x30 leg curls today with a moderate 60lbs, and I was able to get the 30 reps, but god damn, my hamstrings were HURTING for like 5 minutes after.  Like PAIN hurting.  Feels fine after but wth, never felt pain like that from lifting since my very first time ever touching a weight.

Also, a random question.  When sprinting, is the same knee flexion motion going on from what you do on a leg curl machine?  If so, I'm assuming a strong leg curl = faster sprints?
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

LanceSTS

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Re: Hyper-extended knee, rehab tips?
« Reply #21 on: May 31, 2012, 11:18:00 pm »
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I did 2x30 leg curls today with a moderate 60lbs, and I was able to get the 30 reps, but god damn, my hamstrings were HURTING for like 5 minutes after.  Like PAIN hurting.  Feels fine after but wth, never felt pain like that from lifting since my very first time ever touching a weight.

That pain is lactic acid, search lactic acid and tendon/ligament health if youre interested in the phenomena.  That painful  burning feeling is exactly what you want with these flushing sets.

Quote
Also, a random question.  When sprinting, is the same knee flexion motion going on from what you do on a leg curl machine?  If so, I'm assuming a strong leg curl = faster sprints?

 There are different ideas and camps on that one, and if one thinks there is active knee flexion in the manner you suggested its minimal rom..  but one thing you can put your house on is that it damn sure wont hurt to get them stronger.  The hamstrings have to  be insanely strong either way.

 If  you  believe they are purely hip extensors then they have to  be extremely strong at the knee end isometrically, if you subscribe to the idea that there is some active knee flexion causing forward movement, they have to  be extremely strong as well. Same thing with the single leg takeoff.   See the reverse hyper example on my  blog and clarification of what happens when the hamstrings arent up to par.
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D4

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Re: Hyper-extended knee, rehab tips?
« Reply #22 on: May 31, 2012, 11:25:06 pm »
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I see.  Bottom line, get them fuckin strong either way.

Thanks.
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

LanceSTS

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Re: Hyper-extended knee, rehab tips?
« Reply #23 on: June 01, 2012, 12:32:56 am »
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I see.  Bottom line, get them fuckin strong either way.

 exactly.

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Thanks.

 Youre welcome.  
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creativelyric

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Re: Hyper-extended knee, rehab tips?
« Reply #24 on: June 01, 2012, 12:33:26 am »
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Well... while walking around campus today, when I kind of took a small hop down a stair landing with the knee extended, I felt a little pain in my knee again.  It's significantly less severe than last week when it was still hurting, but still, it would be stupid to put this knee in a league game in as little as 3 days.  I'll shoot for next saturday for my return.

You say higher reps is better for healing the joint, but I also need to eventually do heavier weight for strength. 

Is 20 reps what you consider high reps?  Also I can just do both right?  3x8 heavier and then right after do 3x20 light...

Thanks.

2 Sets of 30 reps, 2-3 x a week,  progressing the weight from session to session works great for pre/rehab with pure knee flexion exercises.   You train your hamstrings as HIP EXTENSORS for strength for the majority of the time, and use the knee flexion exercises as I described, MOST of the time.

 Optimal scenario for you would  be to do something like ghr's, on a glute ham  bench, CORRECTLY, for 3-4 sets of 6-10 reps, followed  by high rep leg curls for 2 x 20-30 in one session.   In the next do rdls for 3-4 sets of 6-10 reps, followed  by another leg curling variation, preferably unilaterally for 2 x 20-30.

 Ghr's done correctly are a great exercise, done wrong theyre a waste of time and a good way to screw up recruitment patterns.

   

Cues for correct GHRs? I'm curious.

LanceSTS

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Re: Hyper-extended knee, rehab tips?
« Reply #25 on: June 01, 2012, 12:44:13 am »
+1

alex does great at really explaining how to initiate the movment, low abs= think  "knee raise into the pad"


<a href="http://www.youtube.com/watch?v=z4o699c2Zfs" target="_blank">http://www.youtube.com/watch?v=z4o699c2Zfs</a>


korfist and wanna get fast

<a href="http://www.youtube.com/watch?v=yMo74H8qdz8" target="_blank">http://www.youtube.com/watch?v=yMo74H8qdz8</a>


higher level progression

<a href="http://www.youtube.com/watch?v=5KdHKQjEkr8" target="_blank">http://www.youtube.com/watch?v=5KdHKQjEkr8</a>


this is far from what you typically see done on a ghr, and FAR more effective for performance.  Drive hip extension from the GLUTES, not the low back.
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D4

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Re: Hyper-extended knee, rehab tips?
« Reply #26 on: June 01, 2012, 03:12:57 pm »
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Well it's been 2.5 weeks since my injury and every single day, my knee gets better except for this past Tuesday/Wednesday and I believe that it was the squatting.  I thought since I was able to pretty much extend my knee I can do some squats but not jump/plyo.  Of course I can't be 100% sure, but some pain came back immediately the day after squatting. 

What is a good way to test if my knee has healed then?  It seemed fine, no pain, able to bear weight when extended, etc.. I want to know when I can get back to knee extension exercises.

BTW, on today's deadlift session, I tried the touch n go method.  What's your thought on this vs resetting on each rep?  What I found today was, I was lifting much better this way doing a solid 3x5 @ 275lbs, and pretty much felt everything in my hamstrings (which should be good since that's my weak link) compared to when I usually reset, I feel it in my hamstrings + lower back, etc..
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

LanceSTS

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Re: Hyper-extended knee, rehab tips?
« Reply #27 on: June 02, 2012, 10:38:23 pm »
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  Start squatting light and slowly progress the weight.  There is no fool proof test to guarantee youre ready to squat though.

 Touch and go deadlifts are fine as long as your form is held good.
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D4

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Re: Hyper-extended knee, rehab tips?
« Reply #28 on: June 09, 2012, 06:06:51 pm »
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Hey Lance, just wanted to say thanks for the tips and rehab guide and stuff.  My knee seems to have healed.  I came back and played my league game today and posted a decent 10 pts, 6 ast, 5 rbs...

The 4 weeks of being injured and doing primarily dead lifts and leg curls, without squatting seems to have been a blessing in disguise.  I used  to be a little bit quad dominant, and now it could just be in my head, but I think I became more hip dominant now.  After my game, I was feeling sore in my glutes/hams which doesn't usually happen.  Also, even though I didn't play ball or do anything explosive for 4 weeks, I was as explosive as ever.  My ankles were collapsing though, I guess due to not having any stimulus for 4 weeks except minor calf raises.

Anyways, thanks.
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

LanceSTS

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Re: Hyper-extended knee, rehab tips?
« Reply #29 on: June 09, 2012, 06:58:37 pm »
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Hey Lance, just wanted to say thanks for the tips and rehab guide and stuff.  My knee seems to have healed.  I came back and played my league game today and posted a decent 10 pts, 6 ast, 5 rbs...

The 4 weeks of being injured and doing primarily dead lifts and leg curls, without squatting seems to have been a blessing in disguise.  I used  to be a little bit quad dominant, and now it could just be in my head, but I think I became more hip dominant now.  After my game, I was feeling sore in my glutes/hams which doesn't usually happen.  Also, even though I didn't play ball or do anything explosive for 4 weeks, I was as explosive as ever.  My ankles were collapsing though, I guess due to not having any stimulus for 4 weeks except minor calf raises.

Anyways, thanks.

You bet man, glad your knee is feeling better and youre noticing positive changes in your movement abilities.
Relax.