After Lower body injuries

[Seeker]

I have had a few lower bodies injuries over the past 10 years. My past physio has consisted of very light and easy excersises. Recently I have started to work out at the gym but because I have not done any serious lower body training in a long time at the gym I find my lower body on the weak side. My guess is the injuries have alot to do with it because I still seem upper body very strong. When fatiqued the knees and hip can give me problems. Was it a mistake not to used higher resitance or lift heavier on the legs 10 year ago. I had knee and hips strains, wear in the patella which I had arthoscopic surgeries on. If so, it makes me wonder why my former therapist did not get me on high resistance training way back.

[Heidi]

Hi
When rehabilitating from an injury, you obviously have to start very low in terms of weights lifted. This should gradually progress and weights should increase.
If you did not do this then yes muscle weaknesses can result in future injuries.
Start now as if you have an injury. Work all muscle groups of the legs and hips, start gently and very gradually increase. Don't work through pain.

[Seeker]

You say don't work through pain. Is a little pain Ok? I think what I have they called runners knee. I did run but not everyday. Anyways, talked to some gym goers. They tell me everything lower body seems weak. Quads abit weak, but mostly hamstrings and hip flexor too. Can running alone actually limit your strength. I mean developed a upper body phyique through weights at home but for years basically just running for the lower. My IT band gets tight and creates knee pain and makes me buckle. Someone told me to do squats. I am very bad at them but I will do them. Are squats good for my knee issues? Seems like running alone for the lower body is not a good practice for joint health.

[Heidi]

You shouldn't keep exercising if comething is painful. A little aching is ok, but no actual sharper pain.
Runnin will keep the legs relatively strong because of the repetitive contraction required, although weight training will produce bigger gains in strength.
Running is not great for the knees and ankles etc over a long period because of the heavy impact.
If you are not good at squats you probably mean that you have poor form when doing them. This is usually because of weaknesses and so I would recommend you don't do them intially. Start with a leg press machine. It works the same muscle groups but there is less risk of getting it wrong and injuring yourself. Squats and the leg press machine can certainly be helpful in many different knee injuries and certainly for strengthening the surrounding muscles.

[imkaren20]

Proper medication should always be observe.