>just started lifting after years>knee injury from when I was in highschool still didn't heal upShould I just do high rep leg extensions forever? How well does that work for hypertrophy?
>>77548900Ideally you would strengthen it gradually to the point where it can handle whatever exercises you want to do.
>>77548913huh didnt occur to me you could do that
>>77548940The tendons and ligaments respond to training. I increased my flexibility by holding a 15lbs kettlebell and lowering into deep pancake stretches for reps. Also, occasional BFR training helps pump a ton of blood and growth hormone to the injured area, although it is a more advanced method.
>>77548900It works but you'd be better doing isometric work. Search for 'yielding isometrics' and slowly progress into moving the weight again.
>>77548900The imbalance basically causes a few strands of tendons to take too much strain or usually the rotation of your joints and shit causes impingement. Imagine pulling hard on a rope more and more then at some point of this you push together a femur and a tibia at both ends while rotating and moving them and cause friction. Here's a 2d infographic so you can understand what I mean.
>>77548973Stretching is nice because you barely have to try and more than a little bit of real stretching just kinda calcifies everything.
>>77549047>knee pain is often just one of the big arrows but the grinding and standing will inflame it then cause more damage obviously
>does nothing
>>77549060leg extensions give you dat dere teardrop
>>77548900>>just started lifting after yearsHigh reps, moderate to low weight. I used to lift heavy 5 days a week back in the day. I got back into it after 10 years of not lifting shit and hurt myself after 4 weeks. Your muscles remember being strong. They get strong way way faster than your tendons do, especially if you are over 30. As soon as I started going up in weight, I pulled my shoulder and got a really bad case of tennis elbow. Knees hurt. I was out for a month and my elbow still hurts. Basically my tendons couldn't keep up with my muscle growth. I've just been focusing on my diet, never overdoing it, not going full range of motion if it hurts. But surprisingly its still working. I'm getting some looks, I feel good, looking good, clothes fitting better. My wife has even been blowing me like she used to way back in the day. Shit was so cash. >tldrYeh just go light dude. Don't let these "only lift heavy for max gains" bro scientists meme you into getting hurt like I did. Nothing kills gains faster than getting injured.
As others said, ~45s isometric holds (Spanish squats or leg extension at the angle that feels the weakest) in addition to high reps and low-to-moderate reps, if you're younger than 45 you'll heal eventually, you just need to give your body sensible stimuli to respond to. Read up on phantom pain and what kind of pain you should tolerate vs. worry about. tl;dr is that moderate pain during a workout is fine, isometrics help it go away temporarily, and you really need to go off next 1-2 day pain, especially in morning, regress in activity if it goes above a 3. But have chatgpt walk you through this shit.
There is like a 100 thing that can be wrong with your knee. What's the diagnosis? Did you get an mri?
There is like a hundred things that can be wrong with your knee. What's the diagnosis? Did you get an mri? Is it jumpers knee or what?
>>77549131tendon feels weird and bulges out compared to the other knee
>>77548900for size, you'd need to press.. extension is simply the icing on a cake.
