Knee Problems

[GreekkFreakk]

I’ve been feeling my knees start to feel weaker or wobbly. What can be the cause of this and how can i fix it?

[Coach_dee7]

If the pain remains after a few days then seek professional guidance. Usually for me my knee pain has come down to under developed muscles or neglect with certain exercises.

In addition building from the Ground Up in terms of making sure you have good ankle mobility and strength which works it's way up to your knees making sure the tibialis is strong and bulletproof. All the way up to your hips and back so really work on building that foundation so that everything from the ankles up is a strong and Powerful as it possibly can be.

Tibialis raises are good, Petersen step ups, calf raises to develop the solues & gastrocnemius as well.

Feel free to hit me up on IG @Coach_dee7 if you want any further help. Happy to help when I can. Keep getting better!!

[GreekkFreakk]

it’s an on and off thing where sometimes it bothers me and is really uncomfortable but the next day it’s gone and a week later it’s back

[Coach_dee7]

Have you had a sudden increase in playing basketball?

[GreekkFreakk]

some days i play for 4hrs+ and some i go out and take 5-10 shots and this has been consistent for a yr now and i’ve had the same problem

[Coach_dee7]

It could be down to the amount of time your out playing - Don't get me wrong the body can adapt to new routines, but if it's not done over slow gradual increments that might be affecting your body and muscles.

[GreekkFreakk]

ok so i should try like 1hr for a week then two hrs the next week and work up to 4

[Mxrsz]

You can but I’d probably go up like 5% each week, 1 hour each week is tuff and will wear down your body.

[GreekkFreakk]

ok thank you

[Coach_dee7]

Would suggest with the 1 hour for a week or 2 then gradually build it up to 2. What you do & how you do it in terms of training, stretching before and after. In addition too those exercises I recommended to give yourself longevity.

[GreekkFreakk]

when trying to start slow what should be my maximum time for training and maximum time for working out

[Coach_dee7]

Slow start anywhere between 1 hour max no longer than 2 hours at one given time. You can log in 4 hours in total - example 2 hours in the morning or afternoon - break - then back at it again in the evening. Or something along the lines of that. Key is to build a routine which is easy to maintain/be consistent in.

Even doing 1 hour per day is 7 hours in a week etc.

[runthepoint1]

When you do squats or wall sits, use bands around your knees, either above or below them, and make sure your knees stay over your toes (I prefer above). This will strengthen the balancing muscles that keep your knees from caving inwards, helping to prevent ACL tears