Join Date: Sep 2008
Location: York UK
Bikes: 2X dualdrive Mezzo folder,plus others
If you want preventative stuff then ;
1)keep good range of movement at the hips and knees by stretching,
try to maintain a good range of internal rotaional in the hip (ability to point the toe inwards),maintain ability to adduct hips.
2) use a knee extention machine for inner range quadraceps strengthening.( the last few decrees of knee extention/striaghtening)
3) cool down well
4) keep the patella mobile( as mentioned before), and tracking well by using exercises like one leged squats in perfect knee toe alinement
5) keep glutes strong to aid alinement of the femur in weight bearing ie walking ,running and resistance work.
6) Good bike set up
7) avoid running downhill.
8) avoid prolonded postures. Particually sitting at pc,or with legs crossed, hips externally rotatied,sitting with knees flexed under chair.
Last edited by bhkyte; 05-18-09 at 01:58 PM.