My doctor told me my leg muscles..?

Question

..the inner thigh muscles are too weak causing my kneecaps to be out of alignment. He also said that my outer thigh muscles and hamstrings are too tight and need to be stretched. What he didn't tell me is how to take care of this. Any ideas?

Answer 1

First, stand with your legs crossed and gradually lean forward, try to touch your toes, but don't force it. This will help your abductors (mucles on the outside of your thighs) and your biceps femorous (hamstrings ) For the weak adductors ( muscles on the inside of your thighs) take a ball, about the size of a volley ball and sit with it between your legs and squeeze it together in 4 sets of ten. Make sure you do the stretching exercises for at least three days before you do the strengthening exercises for the inside of your legs. After about two weaks of this routine you may be able to simply walk and stretch as a means to maintain proper tone through out your legs, keeping the tone normalised and symetrical. Good luck.

Tell your doctor to get off his azz, put down the golf clubs,

stop hitting on nurses and do his job, otherwise you will be forced to forget to send his payment.

Answer 2

for hamstrings, touch your toes without bending your legs. (if they're tight, you may not be able to touch your toes, but try anyways... after a while you'll see some improvements. you could be sitting on the floor for this one as well... whatever feels better. remember that if you can't breathe, you've gone too far). to stretch your outer thigh... this one's a little tricky, but I'll give it to you anyways. standing up, cross one leg over the other (thigh high) and bend as if you would be sitting in a chair. you should feel a pull in your buttocks and outer thigh. the closer you move your leg and the lower you sit, the more it'll stretch. if you don't have any weights at home, or if you don't go to the gym, to strenghten your inner thigh muscle, simply sit on a chair, but your thighs together and squeeze. don't squeeze your butt, but press your knees together. I would do about 2 to 5 sets of 25 reps a day.

Hope this helps!

Answer 3

The type of stretching exercises you need can be found in "Hatha yoga" but other forms of yoga will also help, Hatha is the best discipline for physical correction.

This will loosen and develop the areas indicated so enabling more intensive 'building' exercises in the gymnasium to strengthen those areas.

*Easy does it at first though*, if muscles, ligaments etc are too tight, intensive exercise could very well tear muscle and rip ligaments meaning a lot of pain and possible surgery.

There is abundant info available about yoga exercises but i would advise joining classes for guidance and moral support.

Tai Chi and other martial/meditative disciplines will also help correct and strenghthen your legs but again, start gently with yoga and work up to that.

**Use wide crepe bandage wrapped around your Knees when starting exercises, not so tight as to restrict blood flow nor too loosely, soas to protect your Patella from slipping from correct position if your kneecaps are very loose. If they slip into an unnatural position it will be painful and is a reason why joining classes with an instructor who knows their stuff will be wise, at least initially until you kow your tolerances**

Good luck