Maintaining healthy joints

[rogerdoger]

Mobility plus strength equals no joint pain.

I dramatically overhauled my leg training about 5 years ago, incorporating lots of old school Poliquin style training (now popularized by Ben Patrick aka knees over toes guy). Instead of trying to be as strong as possible, the goal became unlocking more range of motion with the same weight/load, and becoming legitimately flexible.

Most dudes have a flat-out sad amount of flexibility, and spend all their time strength training with very limited ranges of motion.

Within a few months the aches in my knees, hips, feet after long hikes/hunts was gone entirely and didn't come back until this past year when I had to take 3 months off due to a fractured knee cap snowmobiling.

Incorporating the same stuff as rehab and almost back to 100%...it really does work.

Skip the pills and injections, toxic to your body long term, eats cartilage alive, and doesnt address the underlying issue.

Get strong and get flexible

Agree with you on this for sure. I like Adriell Mayes workout, incorporates a lot off strength mobility training. He has kettlebell only workouts so I only need a few bells to work my whole body. This has really helped my lower back pain.

 

[mtnbound]

Soreness on impact, such as a hard step or jump, and occasional extended aches/stiffness. It can happen with either knee, but only occurs in my left hip. I work out 3 to 4 times a week--40 minutes on the treadmill, rower, or the airdyne, 20 minutes of weights, and 10 minutes of stretching.

I would shift into more strength training and scale back some of the cardio. Still do cardio, but look to do 3 days of strength and 1 day of cardio. You can do full-body training or break it into typical splits. For knee stability, be sure to do a good amount of hamstring work. If you have any muscle or strength imbalances, consider adding assistance exercises to help balance things out. Use your cardio days as recovery days, so work those at a Zone 2 pace.

 

[ianpadron]

Agree with you on this for sure. I like Adriell Mayes workout, incorporates a lot off strength mobility training. He has kettlebell only workouts so I only need a few bells to work my whole body. This has really helped my lower back pain.

Oh yeah the knee/back connection is a strong one.

Seems to me that the more strength and mobility a fella has in his posterior chain (hammies+glutes), the fewer back and knee issues he's got.

Recent study I read indicated that RDLs are equal in efficacy to Nordic Hamstring curls in terms of preventing injuries in athletes...pretty awesome to see the research catching up with well known strength and conditioning mantras.

 

[HairyScandinavian]

I don't have an answer for you OP but working on figuring it out myself. I just started some supplements today and last week got some steroid injections in both knees for a temporary hedge for an upcoming hunt. Hoping to pickup some nuggets from your thread. I definitely need to lose some weight.

 

[rogerdoger]

Oh yeah the knee/back connection is a strong one.

Seems to me that the more strength and mobility a fella has in his posterior chain (hammies+glutes), the fewer back and knee issues he's got.

Recent study I read indicated that RDLs are equal in efficacy to Nordic Hamstring curls in terms of preventing injuries in athletes...pretty awesome to see the research catching up with well known strength and conditioning mantras.

Good to know on the RDL’s, I like doing single leg as it works my balance as well.

One thing a PT told me was your quads and hamstrings are in constant tug of war, if one is stronger it will pull your pelvis and start causing all sorts of issues.

On muscle that gets over looked and cause issues is the psoas. Not sure if it would cause knee issues but definitely hip and lower back.

 

[mtnbound]

Recent study I read indicated that RDLs are equal in efficacy to Nordic Hamstring curls in terms of preventing injuries in athletes...pretty awesome to see the research catching up with well known strength and conditioning mantras.

That's until you actually try doing multiple sets of 10 Nordic curls, then the difference becomes very obvious.

 

[mtnbound]

On muscle that gets over looked and cause issues is the psoas. Not sure if it would cause knee issues but definitely hip and lower back.

I found that my leg adductors were weak and would cause knee pain. I started doing banded leg adductor exercises, and my knee pain began to diminish. Additionally, increasing hamstring work, such as high-rep banded leg curls, also contributed to reducing knee pain.

 

[ianpadron]

That's until you actually try doing multiple sets of 10 Nordic curls, then the difference becomes very obvious.

The working hypothesis was that Nordics were superior. When RPE was controlled for, there was no difference between the 2 exercises. That's why we do research.

This was with performance athletes too, not gen pop.

In a former life chapter I was a strength coach and have a BS in Kinesiology, so I understand what I'm reading.