exercises for quadracep weakness

pod1257

Hi ladies-

I posted in the hormone section, as I have noticed Femara is causing me to have upper leg weakness. (My onc. confirmed it was the femara). Stairs are expecially hard but even getting out of a chair or car is harder these days.

Wondered if anyone could recommend a web site, book or other sources where I could do some simple exercise to strengthen the quadraceps?

I am 50, dxed 2 yrs ago and have always exercised and been active. Not overwt. For exercise now, I do walk/runs 3 x wk. Wt training 2x wk (mostly upper body). An aerobics class and/or a strentgh/stretch/yoga class.

Thanks for any ideas.

Julie

Anonymous

Hi, Julie,

I'm not a trainer or anything (hopefully Marin will chime in here, soon), but I just wanted to give you a few things I do for my quads.

Have you tried light (as in weight) squatting? Lunges? Leg press? Leg extensions? Since you already lift, it shouldn't be too hard physically to incororate a few of these exercises into your lifting routine.

Here's what I do: I lift three days a week, mixing both arms and legs. I have always worked my legs and arms individually whenever possible (i.e. on leg extensions and leg curls, I do one leg at a time). Every track coach I've ever had encouraged doing that to keep the strong leg from over-compensating for a slightly weaker one.

I do three sets of all my exercises; the first set is at about 70% of the max I can lift; the second set is at 80% and the third set is at 90%. The number of repititions decrease as the weight goes up (i.e. 1st set at 10-12 reps; 2nd set at 8-10 reps and 3rd set at 6-8 reps). 

For exercises that I work one leg at a time, I'll start with, say, left leg, then do right, then do both together for those same 10-12 reps in the first set. The second set begins with the right leg, then left, then both together with 8-10 reps and the third set starts again with the left leg. For leg extensions, my quads are burning when I climb off the machine, but tt most certainly builds strengthrelatively quickly - without adding bulk.

I try not to overtax any one muscle group on a lifting day and do usually no more than three exercises for my quads each time (i.e. lunges, leg press and leg extensions one day, squats, leg press and leg extensions the other); I try to do a leg exercise then and arm exercise to not fatigue the muscle to failure. 

Again, this is just what works for me. I hate lunges and squatting with a passion, but they do help a lot. The lifting with the running has helped me feel very confident in my ability to do get the heck out of dodge (run, Forest, run!) or knock the wind out of someone with a kick to the solar plexus if neccessary (like it is whenever we spar in class, lol)

Hope this is helpful... 

Anonymous

Julie...Felicia has described and outlined some ideal exercises for strengthening your quads. One of the issues that many people find problematic about freeform squats is the load on the knee, so its absolutely crucial that you make sure you can see your toes while doing both squats and lunges (knee should be over the ankle). One way to better avoid the knees issue is to use a stability ball against the wall and perform multiple squats with your lower/middle back pressing against the ball. Check out the variety of exercises on this site:

http://www.sparkpeople.com/resource/exercise_demos.asp?exercise_type=lower

I'd just add that stretching the targeted muscles after exercising them is non-negotiable and most important for those of us affected by the "weirdities" of the AIs. The hip flexors, particularly, can become bulky and tight and thismakes it harder to go up stairs, etc. Keeping the muscles long and fluid is, in my opinion, the key to maintaining a healthy, well-functioning body.

~Marin

sbmolee

I really like the site below. It has tons on exercies and show a sample of how to perform.

After getting here - you can select a muscle group to focus on. Also, ask if OK to up your protein intake. I add protein powder to two drinks daily.

Edited my Moderators to remove link as requested by 3rd party.

pod1257

Thank you so much Felicia, for your detailed explanation of some exercises for the quads and how to do them, how many sets, ect. I will print this and put it up somewhere, so I can get started. - The funny thing is my 17yr old son, lifts and he has been telling me for a year, I should do more leg strengthening. - Well, I guess I better get with it!!

Marin, - thank you as well, for the website and advice. And also sbmolee, fot the website link.

Julie