Hurt my knee, need advice.

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    Hurt my knee, need advice.

    Hello. I've had to break off day 12 of program TEN after 3 or 4 minutes yesterday and again today due to a pain in my right knee which came on very suddenly. Obviously my body is telling me to stop. So do I carry on with TEN and skip the leg days, or change to something else that gives my knees a rest. Thanks in advance for any tips.

    #2
    I'd say it depends on the kind of pain, whether it's a new injury and whether it happens all the time or just when you do certain movements. You could take a few days break from Ten or you could modify the exercises to make them lighter or reduce the range of motion. If you want alternatives for specific exercises then this is a good place to ask, people here are good at suggestions for that. Darebee has several knee workouts in the database that I'd recommend looking at to help your knee recover. I use this one daily to help with a slight weakness in my knees. It's a good rehab workout for minor knee injuries.

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      #3
      How do you do those wide single leg squats? The diagram isn't clear to me.

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        #4
        Salishsea I guess you mean the squat calf raises? Exercise 2 day 12. Go into a wide squat, then raise one heel off the ground till your foot and your leg are in one straight line (or as far as possible), now your toes (and ball of your foot?) make a ~90° angle with the rest of your foot and your leg. Heel back to ground, other leg. The slower, the harder.

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          #5
          Ah...isthat the same as exercise two here? https://darebee.com/workouts/knee-workout.html

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            #6
            Salishsea I wound say so from the name. The avatars are neither squatting nor in a wide stance.
            MiGrain sorry for hijacking your thread and welcome to the Hive.
            Here is an article about knee pain and recovery,
            Hope it helps.
            Generally I would say: Recurring or ongoing pain = See your physician.

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              #7
              Salishsea the wide leg single squats in knee and the squat calf raises from Ten are different exercises.

              The wide leg single squats are done so that one leg is doing the work of a squat. There isn't a video for them but this pistol squats video shows what the squatting leg should be doing (right in the video, ignore the left). The other leg (left for the example) for wide leg single squats is held to the side like in the picture. I'm not sure if the foot should be completely off the ground but I keep my big toe touching the floor for balance. That leg isn't taking any weight and will bend a little. Hope that makes sense, it's not the easiest exercise to explain!

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