GooYoga Blog: Patella Tendinitis healed! Can someone help me create knee safe big sexy Glutes and Hips?

Question by : Patella Tendinitis healed! Can someone help me create knee safe big sexy Glutes and Hips?
Hi everyone Before Halloween I injured myself from wearing down my patella equally beneath both knees from all of my excessive working out. I am 120 pounds 5'6 and a woman. I specifically desired and in turn obtained the best glutes and hips I could create for myself but have completely stopped working out over the last few months in order to let the Tendonitis heal. My work out Regiment was constantly alternating depending on how bored I would get. My most used work out would be Legs and back with p90x, Cathy Fredrick glutes and legs, and random Zuzana on youtube for anyone wondering. Anyway I got up to squating etc..etc.. with 50 pounds in the end and now realize this was too much. I need to be educated on what workouts will be safe in order to increase glute and hip size without targeting the knee tendons. There are various safe aerobic exercises out there but I need to know which ones will be good for strength training and thus increase size =D.

I have read that most Squating particularly anything to a 90 degree angle etc..etc.. is very bad for targeting the knees. Also alot of people believe that once you have tendinitis it can be easily aggravated and back in your life again. I already went through hell abstaining from my training and have done all the necessary rehabilitation as well as stayed fit with yoga and stretching over the last few months.

Please someone, help me discover how I can regain and keep my favorite part of my body with a workout regiment that I can actually use. I am so worried something could trigger the tendinitis again and I wont allow that to happen. I feel like losing squats is just awful and I am ready to start again!!

Thank you to anyone who can help me I really appreciate it, I am begging for your help!

Best answer:
You found out the hard way that weighted squats have a prohibitive risk-benefit ratio...They shouldnt be done.

And you got off easy bc the vertebral discs werent damaged.

You should see a sports medicine medical doctor for an exam and referral to an exercise physiologist for a program.

Incline leg presses should be done instead of squats, but you shouldnt resume leg exercises until you get prof advice.

Upper body exercises like standing military press also excessively stress the vertebtral discs & leg joints, so it's not just leg exercises to beware of.

If there's any pain, refrain, use your brain.

Yoga Journal Presents: Iyengar Intensive at Estes Park DVD Set

yoga over 50 - click on the image below for more information.

yoga over 50

Yoga Journal Presents: Iyengar Intensive at Estes Park 5 DVD set Live and uncut, over 25 hours of B.K.S Iyengar's latest teaching from the Yoga Journal 2005 Estes Park Conference. An essential DVD for all Iyengar students and teachers! In September 2005, Sri B.K.S. Iyengar participated in a much-heralded intensive dedicated to his teaching, held as part of Yoga Journal's Estes Park Conference. Along with some of Mr. Iyengar's senior teachers, he provided those assembled with his latest