Knee and Back Problems

[Pippadog1]

Hi All

I've recently injured my knee from high impact step. To be honest I think I did a ricochet over the step and twisted it somewhat. Strangely it doesn't hurt when I do say a star jump. But something like a repeater knee or say a lunge on it causes pain. Also I have a weak lower back which has worsened since the accident. My physio reckons I may have done something to my cartilage and because my left knee is damaged its causing extra pressure on my lower back. At the beginning of the week I tried just a stretch max on the ball and it was painful on my back. Now I've stopped any form of exercise and the pains wore off. I'm taking anti inflammatories and painkillers.

But I'm so fed up with it and worried about gaining weight. Previously I found kickboxing okay and not too stressful. Surprisingly Low Max was more stressful because of the pressure on my knees. My physio suggested no impact sports, just pilates and swimming. I do not enjoy either. So I'm just thinking if I do upper body weights like say the tank top rotation, with lower body work concentrating on lower body floor work. Will this be enough to maintain some muscle definition. KPC seems okay as does low intensity kick max.

I'm just trying to maintain some muscle definition whilst I'm injured. I've got an appointment next week with the Chiropractor.

Any suggestions would be gratefully received. I've ordered the four day split, but I think it will be purely to watch at the moment.

Thanks
Laura

 

[berry99]

Laura, sorry to hear about your knee and back problems. It stinks, doesn't it? I hurt my knee last year at this time and haven't done step since then. I found that it was all the pivoting and stuff like that. I actually had to end up joining a gym because there really wasn't any form of cardio at home that I could handle. I have been doing elliptical, treadmill, bike, rowing machine, spinning, and swimming at the gym. If you do have access to any of these machines they may work for you (depending on what your injuries are). In order to alleviate the boredom on the cardio machines I have used mp3 workouts from www.itrain.com and www.cardiocoach.com. They really help to push me on these machines and not want to get off after 2 min . Also, it sounds good to focus on your upper body right now and do floor work that doesn't hurt your knee or back. In terms of cardio, it seems a recumbent bike would be best for you right now, if you have access to one. It didn't hurt my back or knees. Good luck and take care of yourself.

 

[maddiesmum]

I seriously would not do any cario with impact until after the appointment with the chiropractor. Please don't risk injuring yourself. Stick with the swimming, pilates and upper body work. Sometimes you have to grow to like something in order to be able to get back to what you really love doing. Treat it as physical therapy. And when you do get back to your fave actitivies, you have to do it differently to look after your joints and prevent re-injuring yourself.

Clare

 

[Pippadog1]

Hi All

Thanks for coming back to me. Karin thank you for the links to cardiocoach and itrain. I had a look and they seem interesting. I'm going to join my local gym so I can start using the elliptical trainer and the stationery bikes. These are items I've never used before which may be useful in my present state. Also in the future I may need to go down these routes.

I will really miss my step aerobics but I need my knees and back to last a lifetime, so other aerobic methods may be necesary. I will let you know how I get on.

Thanks again

Laura

 

[kathryn]

>I've recently injured my knee from high impact step. To be
>honest I think I did a ricochet over the step and twisted it
>somewhat.

I find that torquey, twisty moves like this are much riskier for the knee that straight-up impact. I haven't done ricochets (and especially double ricochets!) for years--I always do a substitute--and my knees have thanked me for it!


If you have access to a pool, you could do water aerobics, or even 'run' in water. Aqua-Jock teaches water aerobics, and might have some suggestions for you.

Otherwise, do upper body weight work, and yoga.

Hope you get better soon!