Increasing Flexibility? + Knee Problem

Cookeh

Cookeh

Cookeh

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Joined
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Hey guys,

This may seem obvious or stupid to some, but I dunno :p

My lack of flexibility is kind of embarrassing, for example I've never been able to touch my toes, and the closest I can get to doing so is top third of my shin :o

Looking to start putting on bulk soon, as while I'm not particularly weak (well, I am compared to some of you lot :p) it doesn't show and I would like to be stronger. My fear is that my lack of flexibility may hinder me or lead to problems - I'd also just like to have better flexibility anyway!

The second problem is regarding my knees. After more than about 5 mins of running I get sharp pains and aches - normally primarily in my right knee, but often in both. This doesn't exactly help with my aims of improving general fitness levels. Same problem with squats.

I do, however, cycle quite a lot and I get no issues there.

Is there anything I can do to try and get rid of this pain, or strengthen my knees?

If it helps I'm currently 5'11", and weigh 67kg (10.5st).

Thanks in advance,
Cookeh
 
I'm in the same boat with the flexibility, although can nearly reach my toes.

I'm going to try and start doing a bit of yoga, from what I can see it looks like the best thing for that, also - look at Ryan Giggs still playing (on and off the pitch) at 38, he puts it down to Yoga.

Cardio wise, try swimming or the cross trainer, both zero impact :)
 
+1 for yoga, I do Ashtanga which is pretty demanding physically and helps develop strength as well as flexibility. I never could touch my toes but can now after warming up.
 
Any tips for getting started with yoga?

Is it something you can do at home, or do you ideally need a teacher/class environment?
 
Best way is to go to a class, at least to start with so the teacher can correct any errors you make with body positioning and to make sure you don't injure yourself.

Once you have some practice there are dvds or you can just go through the routines from memory.

The good thing is it is pretty common, most leisure centres / fitness clubs do so some sort of yoga class.

I do it for an hour once a week, a group of us in work pay for an instructor come to our office once. It's £50 per hour so if there are 10 of us doing it it works out at a fiver each, less if there are more of us.
 
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I started Yoga a few weeks back to help with the same sort of thing. How much effect is it having? Hard to tell at the moment really as it takes time.

Classes are quite cheap but there appears so many different forms of it :/

Nothing stopping you attending a class and doing it at home rest of the week I guess as doing it once a week might not be enough.
 
Cross trainer is quite good for putting strength back into the knee. I picked up a knee injury early last year and it proved to be good low impact exercise that eased me back into running. Also try running slower, shorter paces and concentrate on your technique. Bear in mind if you cycle a lot and don't run, the muscles running round the sides of your legs (ITB) and the support muscles around your knees, shins and ankles will be underdeveloped compared to your thighs and calves. It's worth being very gentle at first so that your stronger cycling muscles don't pull everything else into an injury.
 
Jonny69 said:
Cross trainer is quite good for putting strength back into the knee. I picked up a knee injury early last year and it proved to be good low impact exercise that eased me back into running. Also try running slower, shorter paces and concentrate on your technique. Bear in mind if you cycle a lot and don't run, the muscles running round the sides of your legs (ITB) and the support muscles around your knees, shins and ankles will be underdeveloped compared to your thighs and calves. It's worth being very gentle at first so that your stronger cycling muscles don't pull everything else into an injury.
Click to expand...

:eek:

Okay then! I had heard about issues with shortened calf-muscles (making you run on tip-toes so to speak) but didn't realise it was more general than that!

Thanks guys, better go see if the local gym has a cross trainer (it's at my school, and frankly crap so I'd be surprised! :p)
 
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