Quad Help

Quad Help2009-10-18T08:30:28+00:00
Viewing 6 posts - 1 through 6 (of 6 total)
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  • Micherie
    Participant
    Post count: 54

    I grew up with major hyper-extension of the knee and trained myself to stand up straight, thanks to my granny. In yoga class, I have been doing the same but it’s been three weeks and I still cannot ‘lock my knee’. So, I asked my instructor if locking the knee meant that I would have to hyper-extend and he said, “If that’s what works for you. Some people do it.” So, I tried it and oh my god the pain and unbelievably awkward position I was in. “This cannot be right”, I thought.

    So I got online and read that it was not right and that I should try sitting with my feet out straight on the floor and engage the quads while keeping my heels down to strengthen them, but I literally could not feel my quads engage at all unless my heels came off the floor. I could not even make them twitch if I concentrated on keeping my heels down. To give you an idea of the extent of my hyper-extension… while in this position, if I flex the way they naturally want to go, my heels come off the floor about three inches.

    Anyone got any strengthening exercises that I can do at home that might help? I thought maybe if I got someone to hold my feet down? Am I just being impatient? Thanks for your ideas.

    Gabrielle (The Hot Yoga Doctor)
    Forum Owner
    Post count: 3048

    Hi Micherie

    While I have a few minutes I thought I would just point you to the most recent discussion about hyperextension – just in case you hadn’t seen it already: Hyperextended Knee.

    Have a look at the picture above of me in Janushirasana. My foot is inches off the ground here but I do not ‘hyperextend’ when my leg is bearing weight. I am positive you have that issue as you say, but the foot off the floor in that pose CAN be a different story!

    Namaste
    Gabrielle 🙂

    fraseram
    Participant
    Post count: 356

    to strengthen ‘locking the knee’ do isometric leg extensions. You sit in a chair and then lift one foot to parallel and hold. They have machines at the gym where you can do this with actual weights as well. I found this worked wonders for me. GOOD LUCK

    Micherie
    Participant
    Post count: 54

    Thanks guys! In Janushirasana you pull on the leg, mine do this with no help, lol.

    Gabrielle (The Hot Yoga Doctor)
    Forum Owner
    Post count: 3048

    Micherie, 😆 yep you got me, that would be the thing that makes the difference.

    Of course if you are instructed to do something and it doesn’t feel right, that it seems to be doing damage then you wouldn’t do that. Do you think you would benefit from some exercises that are recommended in that other post and what Amy is suggesting?

    Namaste
    Gabrielle 🙂

    Gabrielle (The Hot Yoga Doctor)
    Forum Owner
    Post count: 3048

    Hi Micherie

    Have you tried putting a little towel folded under your knee when your leg is extended out and then trying to lock it. It might be easier to get a muscular activation than trying to get your heel on the ground. Same action different approach.

    I assume you would have checked out the other post Hyperextended Knee, but here is the link just in case you haven’t read it.

    I think the hint about not leaning the weight back into your heels for half moon or any other standing straight leg pose will help you enormously.

    Namaste
    Gabrielle 🙂

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