Blood flow heals. It can be key to prehab and rehab.
It seems so many heavyweights have at least one “bum” or “bad” knee.
My opinion? Not enough blood flow to the area around the joint. The human body doesn’t expect this much mass. Help it out by giving the joints healthy healing blood flow.
While it’s a bit outdated leg extensions were used for the purpose of knee health.
However sheering forces can potentially negate the good. Leg extensions are best (and generally a ok) done slow and controlled with pauses each rep at the top and/or with long isometric holds there.
Leg curling will balance out the extension muscularly and bring more blood flow to the area, particularly the back of the knee.
I said equipment free though didn’t I?
Same movements. Freestanding. No sheering forces, just muscular contraction, and blood flow/pump.
Extension :
Stand on one foot, extending the airborne leg until roughly parallel to the ground with the leg nearly locked. The higher you go up the harder the contraction.
Curl:
Still standing curl the free leg to roughly 90°
Both exercises are held for a good long count, and the effect can be improved by touching the contracting muscle with a free hand.
Implement these. They help.
However, anything feeling “off” in the knees likely means you’re overweight and/or understrength.
My knees truly feel better with frequent weighted squatting.
Extra weight, be it muscle or fat still ain’t doing you any favors. Food for thought. You could also prehab a shit ton for your joints.
Persistence & Tenacity