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Lack of leg training = bad joints?

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red_devil_2007
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2011/03/30 12:25:33 (permalink)
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Lack of leg training = bad joints?

hi, quick question. mainly at those who play sports around their weight training. Im currently not training any of my lower body. I play football once a week and ive already had 2 ankle injuries. (due to putting on 3 stone i think). I feel that ive become rather top heavy so theres alot more stress on my ankles and knees when playing sports. What id like to know is, would training legs strengthen the joints? thanks.

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    Bollard
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    Re:Lack of leg training = bad joints? 2011/03/30 12:39:05 (permalink)
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    Good functional exercises performed well will help a lot. A side effect of training is the thickening and strengthening of connective tissue, as well as strengthening the muscles surrounding the joints.
     
    You have to do it right though, avoid leg curl and leg extension machines (or if you do use them, stay light and rep out). Concentrate your efforts on squats (free weight) and deadlifts. These are compound exercises and will help with your overall development more than any of your upper body stuff, and are also functional (ie, those movement which are natural daily movements throughout life) so should help a lot.
     
    Obviously, piling on massive weights too soon could have a risk element so get the form nailed and build up slowly. You should have been training the lower body and back from the start, these big movements are the key to getting the fitness and physique you want.
     
    I doubt there's a pro sportsperson that doesn't squat, even lots of distance runners, triathletes etc squat these days. It is the dogs of all the exercises and most people, if they could only do 1 exercise, would choose the squat.
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    TheThumper
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    Re:Lack of leg training = bad joints? 2011/03/30 12:48:05 (permalink)
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    I wouldn't say being top heavy means you're going to get sore joints. If you want strong and functional joints, you need to flex and extend these joints with resistance through a full range of motion with good form. For me, that's olympic squat high bar, every time.
    post edited by TheThumper - 2011/03/30 12:49:09
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    red_devil_2007
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    Re:Lack of leg training = bad joints? 2011/03/30 12:56:21 (permalink)
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    well its not that i get sore joints. but i feel i am more at risk to injuring my knees/ankles because theres more stress from upperbody weight. I remember when i was younger i would never injure myself. I would have thought dynamic excercises would be good for ankle strengthening like walking lunges?

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    TheThumper
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    Re:Lack of leg training = bad joints? 2011/03/31 01:13:53 (permalink)
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    Oh I see. You could work in stability work on unstable surfaces if you're into that sort of thing, I don't buy it. It can work in rehab. High bar squatting is prehab though and will strengthen your ankles too because there is some forward movement of the knee, flexing the ankle.
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    Ak_88
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    Re:Lack of leg training = bad joints? 2011/03/31 06:57:34 (permalink)
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    Actually there is a lot of evidence suggesting proprioceptive work that 'you don't buy' works in both rehab and preventing/reducing the chance of inversion/sprain injuries.
     
    I'm not sure how a high bar squat will rehab your ankle? Yes it gives increased dorsiflexion, but it won't make it any more stable.
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    TheThumper
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    Re:Lack of leg training = bad joints? 2011/03/31 10:24:59 (permalink)
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    Didn't say the squat would rehab the ankle. I said proprioceptive/stabilization work is good for rehab because obviously when you're injured you can't load the joint like you would do a healthy joint, and squatting is effective in prehab because heavy loads are important for connective tissue strength.
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    hd7
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    Re:Lack of leg training = bad joints? 2011/03/31 16:12:28 (permalink)
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    Not only would something like squats likely help with the connective tissue, but the knee especially has a number of smaller muscles that stabilize it. Weight exercises would help to strengthen those muscles so that the joint should be less prone to injuries.
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