help me sort my knees/hips out

Soldato
Joined
19 Jul 2013
Posts
2,731
Location
derby
I have tried at the gym and I did alright but these issues have forever bugged me and stop me going all out at the gym in fear of damaging something.

I have a subluxing patella. due to a muscle imbalance in my legs. my knees sit high up and to the right. When I squat it sounds like gristle being crunched and squeezed, hard to explain but it doesn't sound healthy at all.
Had physio and the guy gave me some legs raised and things to do which have made a tiny bit of difference but I want to get them as good as they can be.
On a bad day when I walk it feels like my bones are crunching together and can cause me to slightly limp.

anyone got any suggestions on exercises to fix/make this better.

also my hip if i do a riding the bike motion my hip makes a thud sound like its trying to slip out of position. only really noticed it in the last 2 years and have no idea why it started.

I want to be able to run/bike/walk happily without niggling problems and hopefully get back into shape.

anyone got any ideas? you lot seem to know your stuff. FIX ME!
 
I have been its just to the doctors and they gave me the piddly exercises to do.

was hoping to get something a bit more substantial that will build up my inner thighs and knee tendons
 
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