Sore Right Knee

[april]

Hello all,

Many years ago I had to scope my right knee (arthroscopy). Since then I developed arthritis in that knee so kicking hard with my right leg like a side kick will cause soreness. I also have trouble with knee flexion. I know I need to stay away from using the right leg but I really don’t want it to cripple me.

I already went to see an orthopedic doctor. He just said to stay away from using it. Just do half squats to strengthen the knees. A full squat will cause too much stress on the knee.

I’ve been doing karate over 10 years. I just don’t see how half squats can strengthen my knees. I wonder if anyone can suggest other exercises and/or food to strengthen the knees.

Thank you

[Zaine]

My suggestion, and I am not a doctor, would be the same as your doctor. I know that half squats might seem like they aren't doing anything, but the point isn't that you shouldn't go full squat, the point is that it moves in general. In a half squat, you're still getting flexion in the knee. You're still using it and making it move. When we injure ourselves, the best way to get back to 100% is to lightly begin moving the injured part and slowly increase the stress we put on it. Maybe your knee will never be 100% again, but starting with half squats and slowly, safely increasing the deepness or length of your squat is the best way to regain strength in that area.

As always, make sure you talk to and heed the advice of your doctors or physical therapists. None of us here (to my knowledge) are doctors so our advice isn't backed by years of study. If you're unsure that your doctor is giving you the best information, seek a second opinion at a PT.

[bushido_man96]

Half squats are a bad idea. Half squats will cause more damage to your knee than a full squat will.

After a TKD class, my knees hurt. After a good squatting session, they don't hurt.

If you do a high bar squat, in which the bar sets high on your traps, it causes your body to keep a more vertical back angle in order to keep the lifter/barbell system balanced over the the mid-foot. This high-bar squat causes the knees to slide well forward of the toes, and will cause knee pain and also ignore most of the musculature in the hamstrings and butt.

You can perform a low-bar squat, in which the bar sets lower on the back, right under the ridge of the scapulae, and you lock your back into its natural lumbar extension, and then squat down by reaching your butt back and bending over somewhat, creating a more horizontal back angle as you descend. You keep your knees shoved out, and this "butt back/leaned over" descent, when done properly, minimizes the amount of knee slide, and uses all of the hips to drive the weight back up out of the hole. This squat method is much easier on the knees, and gets you to build strength in the full range of motion.

I, for one, won't take any strength training advice from a doctor. Not many of them strength train, and therefore they can't offer helpful advice, and often times offer really bad advice, like that of recommending half-squats, which are horrible on the knees.

I'd be willing to bet that your knee pain gets even more aggravated when kicking the air. Years and years of kicking during forms, basics, and one-steps, snapping the leg out without making contact with anything, has taken it's toll on my knees. I'd suggest that any kicking you do with that leg, you should probably do at less than full power, and really baby it towards the lockout.

[sensei8]

Perhaps it might be of some value, that seeking the advice from Physical Therapists and/or an Occupational Therapist and the like might allow the decline of any plateau in any recovering.

Doctors mean well, but if this area isn't their specialty, then by all means, the doctor needs to referrals to the appropriate specialists.

I pray that your recovery is a sure and safe one, april.

[mjh1969]

This is great information.

[Nidan Melbourne]

As others have stated; speak to Physical Therapists, Occupational Therapists, Physiotherapists and Exercise Scientists/Physiologists.

As they are trained to work with people in rehabilitation and prevention of reinjury.

SUrgeons are specialists with Surgery not Rehab or Prevention.