1. #1

    Join Date
    Oct 2005
    Location
    Philadelphia
    Posts
    61
    --
    Hell yeah! Hell no!

    Knee joint warm up?

    I did cross country in high school and college, and while it didn't totally **** up my knees, it did a number on them. I've been going around doing intro classes and stuff at a couple of places, and I've found that my knees are really sore for the first ten minutes or so, then they become fine. The normal class warm ups (mostly stretching stuff) don't seem to help. If I show up 10 minutes early, is there some kind of leg bend or something I can do to warm up my joints? Or should I just suffer through a painful first 10 minutes of class...

  2. #2

    Join Date
    Aug 2005
    Posts
    114
    --
    Hell yeah! Hell no!
    warm them up

  3. #3

    Join Date
    May 2005
    Location
    ATLanta, GA
    Posts
    266
    --
    Hell yeah! Hell no!
    Stand feet together and keep your heels on the floor throughout the warmup. Keep your knees together and simply squat down, touch ass to heels (or as close as you can get) and then back up. Do that a couple good times, and then alternate adding rotation of the knees in both directions. That should do it for you, if not talk to your doctor or someone more knowledgeable on here, I think Taebo_master might have much better answers for you. You should also read his thread "Stretching In Detail". It's an awesome resource and he updates it with new info pretty frequently. You might want to post a question there, it's a sticky thread so a lot of folks check it out. Hope that helps.

  4. #4
    Yes Koto got his name changed, quit asking... supporting member
    VikingPower's Avatar
    Join Date
    Dec 2004
    Posts
    4,993
    --
    Hell yeah! Hell no!
    You can try the "Airborne Dance" we did in Airborne school. Put your legs together, knees slightly bent. Put your hands on your knees then rotate your knees together in a circular motion. You'll look like an idiot but it works. You can also try just raising your knee to the side, keeping your lower leg loose, then rotating that both ways.

  5. #5
    Poop Loops's Avatar
    Join Date
    Nov 2004
    Location
    Americastan
    Posts
    10,025
    --
    Hell yeah! Hell no!
    We do the "airborne dance" in BJJ. I don't feel a thing, but I don't see any harm in it either, so you might as well do it.

    PL

  6. #6
    Judah Maccabee's Avatar
    Join Date
    Sep 2004
    Location
    Chicago
    Posts
    5,325
    --
    Hell yeah! Hell no!
    Asides from the airborne dance and squatting with your feet together...


    You can spread your feet about a shoulder-width apart, put your hands on your knees, and basically rotate them inwards and outwards. If you were rotating them outwards, your right knee would go clockwise and your left knee counter-clockwise.

    Also make sure that your IT band and other muscles/ligaments/body structures are warmed up and pliant also. A *LOT* of my issues come from a tight IT band.

  7. #7
    Poop Loops's Avatar
    Join Date
    Nov 2004
    Location
    Americastan
    Posts
    10,025
    --
    Hell yeah! Hell no!
    I thought that was part of the airborne dance?

    PL

  8. #8
    Judah Maccabee's Avatar
    Join Date
    Sep 2004
    Location
    Chicago
    Posts
    5,325
    --
    Hell yeah! Hell no!
    Quote Originally Posted by Poop-Loops
    I thought that was part of the airborne dance?

    PL

    No, the airborne dance has your feet together. This has them apart.

  9. #9

    Join Date
    Jul 2004
    Posts
    146
    --
    Hell yeah! Hell no!
    The airborne dance has your knees going in the same direction, while the other warm-up has your feet apart and knees going in opposite directions, like the whisks on an egg beater.

    You could also get your feet shoulder-length apart, get into a squat position (thighs parallel to ground) and gently bounce up and down with your feet flat. Then repeat on the balls of your feet.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in
Single Sign On provided by vBSSO