bad knees and ankles

[JKDkid2]

i would like to get into better shape and improve my endurance but i have pain in my knees and ankles does anyone know any exercises that put less stress on these areas but can help me stay in shape and build endurance?

[Sohan]

Why do you have pain? That would be the first question. Find the cause for the pain and then go from there to find a training mode.

Cycling on a stationary cycle can help if you adjust the seat correctly. Another option is the pool. Get a pair of flippers and practice kicking (sans kickboard) to strengthen your legs.

Respectfully,

Sohan

[KarateK]

You definitely need to find out what the pain is relating to - it could just be that your legs aren't used to the positions you find yourself in for your stances.

I have had a bad left knee for years, it stopped me practicing for a couple of years and I now know my limitations. Am almost always ok in the actual lessons but its during the warm up I feel the pain.

Now I am not a fitness expert but personally I find that squats are not a good idea, standing on one leg and flicking the other out, front kick style loosens your joint. Is also does not put any heavy pressure on your knee so is a good one I find.

[JKDkid2]

thx for the replies and im 16 and a girl and my father took me to the orthopedic and he basically told me there was nothing wrong and that it was common for girls my age. He told me to work the inside muscles near my knee but was exerices could i do for that?

[greenbelt_girl15]

try lying on your side propt up on one arm and raise your leg and hold for 15 sec. do 10 on each side.

stand with your back against a wall and slide down untill you are sitting at a 90 degree angle, this will work on your knees if you take a big 12 inch ball or a pillow and put it in between your legs and squeeze them together 20 sec,rest 20 seconds. Do at least ten.

Hope this will help you.I have quite a few more if you want me to post them.

[jaymac]

Swimming! Great cardiovascular and muscle building exercise without any strain on joints.

[Sohan]

Swimming! Great cardiovascular and muscle building exercise without any strain on joints.

I second that. Go get a pair of fins and kick up and down the pool without a kickboard (hands together overhead--alternate on your back and your front every now and then). You'll be amazed at the strength and flexibility gains in your core, and your knees will feel much better.

Respectfully,

Sohan

[Aodhan]

Definitely swimming. Also, if you know the stroke or have a good coach available to you, developing the frog kick (used in the breaststroke) can strengthen the knees, inner legs and ankles tremendously.

Just be careful with doing full range of motion kicks until you get the technique correct.

Aodhan

[KarateK]

thx for the replies and im 16 and a girl and my father took me to the orthopedic and he basically told me there was nothing wrong and that it was common for girls my age. He told me to work the inside muscles near my knee but was exerices could i do for that?

Exactly what I had - they called it osgood schlatters (probably completely wrong spelling) and that it was basically growing pains associated with doing a lot of sport. V helpful!! Especially as now am 24 and still having these pains even though I have stopped growing!!

Although I do believe that rest can be worthwhile, when I tried just resting and not training so much it hurt more.

[Aodhan]

That would explain the knee pain, but not the ankle pain.

How flexible are you, JKDkid2? Lack of flexibility could also be causing pain.

How's the swimming working out?

Aodhan