Hey there! Sign in to join this conversationNew here? Join for free

Any suggestions as to how to improve my lower leg and knee strength? Watch

    • Section Leader
    • Very Important Poster
    • Peer Support Volunteers
    • Clearing and Applications Advisor
    • Thread Starter
    Offline

    21
    ReputationRep:
    Basically always been flatfooted which led to pain in my lower legs and knees as a child prior to physio and having orthopedics insoles and about 6 years ago i was completely free of pain due to it so was discharged (and they reconked my feet were the best they could get at that point) but now I've been in jobs involving standing a good 6 hours, i m ending up with knee pain and the occasional swelling most days after work recently.

    So wondering if there's any exercise i can try to strength the muscles a bit to make pain less likely?
    • TSR Support Team
    Offline

    20
    ReputationRep:
    (Original post by claireestelle)
    Basically always been flatfooted which led to pain in my lower legs and knees as a child prior to physio and having orthopedics insoles and about 6 years ago i was completely free of pain due to it so was discharged (and they reconked my feet were the best they could get at that point) but now I've been in jobs involving standing a good 6 hours, i m ending up with knee pain and the occasional swelling most days after work recently.

    So wondering if there's any exercise i can try to strength the muscles a bit to make pain less likely?
    Exercises that involve your legs. Build up what you do gradually and your legs will become stronger as you do.
    Cycling is the best I can think of. You can do it gently or not and I tend to feel it has more purpouse than anything at the gym since you can move around and go places or just see your changing surroundings. A gym could be a good option too tough. You can ask a trainer to help you with an exercise plan to build your leg strength (I would think running/ cycling/ step/ rowing machienes are your best bet there).
    Swimming tends to be a more relaxing exercise since you are practically weightless and I find climbing quite fun (but you will need to pay for equipment and have another person to "belay" you at most places).

    You might even want to see if you can get a physical therapist or personal trainer to guide you given your history.

    Good luck. Oh and decent shoes or inserts would probably be a good investmnt for you if you don't have them already.
    • Section Leader
    • Very Important Poster
    • Peer Support Volunteers
    • Clearing and Applications Advisor
    • Thread Starter
    Offline

    21
    ReputationRep:
    (Original post by Kindred)
    Exercises that involve your legs. Build up what you do gradually and your legs will become stronger as you do.
    Cycling is the best I can think of. You can do it gently or not and I tend to feel it has more purpouse than anything at the gym since you can move around and go places or just see your changing surroundings. A gym could be a good option too tough. You can ask a trainer to help you with an exercise plan to build your leg strength (I would think running/ cycling/ step/ rowing machienes are your best bet there).
    Swimming tends to be a more relaxing exercise since you are practically weightless and I find climbing quite fun (but you will need to pay for equipment and have another person to "belay" you at most places).

    You might even want to see if you can get a physical therapist or personal trainer to guide you given your history.

    Good luck. Oh and decent shoes or inserts would probably be a good investmnt for you if you don't have them already.
    Thank you for your reply I ll definetly try and get some decent inserts this week. I live in trainers or very supportive shoes so there's not much i can do to improve on that really.

    I should have probably mentioned it in the OP but as i have dyspraxia i m completely unable to coordinate myself to float in water (so no swimming) and can barely ride a bike, but although i've not been to the gym in a long time I did used to enjoy using the bike there so will try to start going there again once i get my wages this month
    • TSR Support Team
    Offline

    20
    ReputationRep:
    (Original post by claireestelle)
    Thank you for your reply I ll definetly try and get some decent inserts this week. I live in trainers or very supportive shoes so there's not much i can do to improve on that really.

    I should have probably mentioned it in the OP but as i have dyspraxia i m completely unable to coordinate myself to float in water (so no swimming) and can barely ride a bike, but although i've not been to the gym in a long time I did used to enjoy using the bike there so will try to start going there again once i get my wages this month
    I also have poor coordination (not full blown dyspraxia but some) and totally understand what you mean about swimming. I found climbing supprisingly unchallenging in that respect and think it may kinda help me even so do try some things you wouldn't necessarily think of and you may be supprised too. If gym is something you enjoy go for it! Static machienes may be a good option for you with your coordination. Maybe you could save up for your own exercise machiene if you have space so you can use that at home instead (compare it to the cost of membership).
    • Section Leader
    • Very Important Poster
    • Peer Support Volunteers
    • Clearing and Applications Advisor
    • Thread Starter
    Offline

    21
    ReputationRep:
    (Original post by Kindred)
    I also have poor coordination (not full blown dyspraxia but some) and totally understand what you mean about swimming. I found climbing supprisingly unchallenging in that respect and think it may kinda help me even so do try some things you wouldn't necessarily think of and you may be supprised too. If gym is something you enjoy go for it! Static machienes may be a good option for you with your coordination. Maybe you could save up for your own exercise machiene if you have space so you can use that at home instead (compare it to the cost of membership).
    Yes, swimming is something that i could never get the hang of after years of trying so decided that its just one of those things i wont be able to do (there's a point when becoming frustrated with not being able to do something where i feel its better to not learn then be so stressed trying to do it) .
    I actually used to go climbing as a teenager, then i fell off the wall and my fear of heights got too bad to be able to do it anymore.
    I think i ll defiently go for a gym membership as until we move i recon we've no space to fit an exercise bike anywhere.
    Thank you for your advice
    Offline

    3
    ReputationRep:
    (Original post by claireestelle)
    Basically always been flatfooted which led to pain in my lower legs and knees as a child prior to physio and having orthopedics insoles and about 6 years ago i was completely free of pain due to it so was discharged (and they reconked my feet were the best they could get at that point) but now I've been in jobs involving standing a good 6 hours, i m ending up with knee pain and the occasional swelling most days after work recently.

    So wondering if there's any exercise i can try to strength the muscles a bit to make pain less likely?
    Leg crunches, or walking to town??
    • Section Leader
    • Very Important Poster
    • Peer Support Volunteers
    • Clearing and Applications Advisor
    • Thread Starter
    Offline

    21
    ReputationRep:
    (Original post by john2054)
    Leg crunches, or walking to town??
    Thanks for your reply. I shall give leg crunches a go I walk a good two miles and stand up for 6 hours as part of my job so no extra walking for me until my strengths up i think:P
    Offline

    15
    ReputationRep:
    (Original post by claireestelle)
    Basically always been flatfooted which led to pain in my lower legs and knees as a child prior to physio and having orthopedics insoles and about 6 years ago i was completely free of pain due to it so was discharged (and they reconked my feet were the best they could get at that point) but now I've been in jobs involving standing a good 6 hours, i m ending up with knee pain and the occasional swelling most days after work recently.

    So wondering if there's any exercise i can try to strength the muscles a bit to make pain less likely?
    It doesn't seem like a muscle related problem to me. More like a joints/bone issue. Go see you doctor for best advice and before you start any exercise program as this could make the condition worse.
    Offline

    15
    ReputationRep:
    (Original post by claireestelle)
    Thanks for your reply. I shall give leg crunches a go I walk a good two miles and stand up for 6 hours as part of my job so no extra walking for me until my strengths up i think:P
    If your standing for 6 hours a day your legs should have adapted and become better in terms of endurance. It seems like a joint/bone related issue.
    • Section Leader
    • Very Important Poster
    • Peer Support Volunteers
    • Clearing and Applications Advisor
    • Thread Starter
    Offline

    21
    ReputationRep:
    (Original post by Xenon17)
    It doesn't seem like a muscle related problem to me. More like a joints/bone issue. Go see you doctor for best advice and before you start any exercise program as this could make the condition worse.
    I guess i ve put off going to see a gp, after being told by a physio there wasnt more they can do for me, but you're right it could be i've developed a further joint or bones problem so guess i better get it looked at.
    • Section Leader
    • Very Important Poster
    • Peer Support Volunteers
    • Clearing and Applications Advisor
    • Thread Starter
    Offline

    21
    ReputationRep:
    (Original post by Xenon17)
    If your standing for 6 hours a day your legs should have adapted and become better in terms of endurance. It seems like a joint/bone related issue.
    I've had the job for about 5 weeks so i m not sure that's enough time for them to have gained that much endurance, not sure what time period it takes to gain that really.
    • TSR Support Team
    Offline

    18
    ReputationRep:
    (Original post by claireestelle)
    Basically always been flatfooted which led to pain in my lower legs and knees as a child prior to physio and having orthopedics insoles and about 6 years ago i was completely free of pain due to it so was discharged (and they reconked my feet were the best they could get at that point) but now I've been in jobs involving standing a good 6 hours, i m ending up with knee pain and the occasional swelling most days after work recently.

    So wondering if there's any exercise i can try to strength the muscles a bit to make pain less likely?
    A few weeks with a knee specialist taught me it's all about the quads.
    If you've got a few minutes/seconds to spare straight leg raises (sit it a chair and literally lift one leg up to right angle, hold, lower and repeat) and wall squats ('sit' against a wall for thirty seconds to a minute) are the things to do.

    Cycling and swimming (straight leg kicks not butterfly) are the best exercise for your quads and nice and low impact.

    Posted from TSR Mobile
    • Section Leader
    • Very Important Poster
    • Peer Support Volunteers
    • Clearing and Applications Advisor
    • Thread Starter
    Offline

    21
    ReputationRep:
    (Original post by ForestCat)
    A few weeks with a knee specialist taught me it's all about the quads.
    If you've got a few minutes/seconds to spare straight leg raises (sit it a chair and literally lift one leg up to right angle, hold, lower and repeat) and wall squats ('sit' against a wall for thirty seconds to a minute) are the things to do.

    Cycling and swimming (straight leg kicks not butterfly) are the best exercise for your quads and nice and low impact.

    Posted from TSR Mobile
    Thank you looks like cycling at the gym is a must do (times like this make me wish I could use a real bike but safety first and all). I ll try and fit in some wall squats and legs raises before work from now on.
 
 
 
Reply
Submit reply
TSR Support Team

We have a brilliant team of more than 60 Support Team members looking after discussions on The Student Room, helping to make it a fun, safe and useful place to hang out.

Updated: May 22, 2016
  • See more of what you like on The Student Room

    You can personalise what you see on TSR. Tell us a little about yourself to get started.

  • Poll
    Are unpaid trial work shifts fair?
  • See more of what you like on The Student Room

    You can personalise what you see on TSR. Tell us a little about yourself to get started.

  • The Student Room, Get Revising and Marked by Teachers are trading names of The Student Room Group Ltd.

    Register Number: 04666380 (England and Wales), VAT No. 806 8067 22 Registered Office: International House, Queens Road, Brighton, BN1 3XE

    Quick reply
    Reputation gems: You get these gems as you gain rep from other members for making good contributions and giving helpful advice.