knee warm up

[Pockets]

hey, just asking you guys if you know any warm ups for the knees. My right knee is a bit unsteable at the moment but i think it will go away if i warm it up good before a session. so any good warm ups?

[Honken]

General warmup followed with movement specific warmup. It's that easy! :tongue:

[Pockets]

thanks. on another question: this knee thing i have is quite strange, it pops everytime i bend, i think the articulation hiperextends, i've gonne to a doctor that made me do a MRI to my leg because he was sure my problem was on the menisc(?). the MRI results came and everything was fine, except my knee cap which is a bit dislocated to the inside and to the front but that was okay. i said to him that there was something like a muscle or a tendon or whatever on the back/inside part of my knee that was hurting a bit and was poped out(the same thing wasnt there on the other leg) and that there was a cavity(a zone in which the skin was caved in) a bit above that place. he just said that every person is different and that shouldnt be the problem so i did 20 sessions of physiotherapy to help my knee cap.

since there was no outstanding improvement in my knee stability(except when i bind my knee with a knee pad thingy, god bless those) im asking if you guys know about any kind of exercise to stable my knee and try to see if any of you recognize my condition, since the docto wasnt able to do it(i guess).

i'll post pictures and point the places if that helps.

cheers

[Honken]

Basically strengthening the muscles around your knee (quads, hams, calves) will make them stronger and more stable.

If you can squat that would be great.

[Pockets]

squat is scary because of the knee instability, but i guess i'll give it a try...

[Ashtar]

Sit down and do some leg extensions, or stand on your other leg and do some leg flexions. You can use an ankle weight to make them harder, anybody of reasonable fitness needs to do this if they want some level of work without doing hundreds of reps. I imagine if a foot can go through a kettlebell handle that those are also perfect for this.

You can actually do it with a dumbbell but you worry too much about it falling and stuff.

For squatting just do it slowly, and bend progressively, avoid pain, don't be afraid to shift weight to your good leg.