Need help working out with a bad knee

[darli ann]

I know some of you have mentioned knee problems in the past but I didn't pay close enough attention because I'd never been injured. I hurt my right knee in February doing Imax2. (I LOVE that one and must've thought I was a Rockette and overdid it, I dunno.) I've been trying to heal and am now getting medical help but in the meantime, how do I work out without re-injuring this knee? I've missed too many workouts and the pounds are packing back on. Need some advice here! Thanks to anyone who has suggestions!

Darlene

 

[jonahnah]

First suggestion: Avoid all Imax workouts (LOL!) Seriously, try Lowmax, LIC (if you like it) and stick with low impact moves. That said, I wouldn't do step more than 1x/wk while your knee is still flaring up. Don't do jumping jacks either (Don't know why some instructors consider them low-impact!), I do side to side steps or heel taps instead. Walking is also useful but avoid downhills as much as possible as that creates a lot of stress on the knee joint.

I find kickboxing (esp. Taebo) great for strengthening my knees but I never do jump kicks, just regular ones. I find Taebo really helpful because Billy does so much one-legged work and it builds up the stabilizing muscles around your knees. Good luck and HTH!

Jonahnah
Chocolate IS the answer, regardless of the question.

 

[buffettgirl]

Darlene, when I tore the meniscus in my knee, the doctor told me cycling was the only safe cardio workout. I stuck with Cardio Coach workouts on a stationary bikes and short bike rides outside for my cardio and upper body weights. I didn't do any lower body weight work. Good luck with the healing.

 

[crazystepr]

I struggle with my knees all the time. Try cycling, walking, and low impact step (step no more then once per week and keep the step at 6 inches at the highest!) The elliptical was also a life-saver for me. I got a membership at a no-frills, super cheap gym so that I could have access to an elliptical machine. (This was when I first discovered iTrains (iClimb) and Cardio Coach!)

Floor work for the lower body is GREAT! Legs and Glutes has some great standing leg work, B&G floor work is phenomenal and PLB and GS Legs also have wonderful floor work. It's important to still keep your quads and hamstrings strong to support your knees in everyday tasks.

Good luck. One of the most important parts for me was getting excellent padding and support on my floor for all the high-impact workouts I love to do. I have spent mucho $$ on mats, rugs, and impact-absorbing things to keep my knees strong. Word to the wise: do NOT workout on concrete floors!

Good luck and I hope your knee is back to it's healthy, happy self soon!

Allison

http://www.picturetrail.com/allisonj90

 

[Gayle]

Hi Darlene,

Have you seen a physical therapist for it yet? Depending on the type of injury she/he should be able to recommend exercises and stretches that will help strengthen it, and let you know what to avoid in short term at least.

If possible, try to see a PT that specializes in sports medicine.

HTH

 

[darli ann]

Thanks girls for the suggestions! I appreciate it so much. I only recently went to the doctor because I thought the knee would heal itself with rest, unfortunately I need to walk so it hasn't received much rest. I have x-rays scheduled for next week and will see what I'm dealing with first, then I'll go from there.

I do own an upright bike and my office exercise room has an elliptical and I have all Cathe's other DVDs (while my Imax's sit waiting patiently on the shelf!)so I should be able to incorporate your suggestions. THANKS again! ;-)

 

[keepfitgirl]

My DH had knee surgery in February and the one activity that the surgeon and PT kept banging on about him doing that would be great for his knee was cycling, as some others have mentioned - either on a stationary or real bike.

The surgeon also suggested swimming and he's also just cleared DH to rollerskate (be careful with the latter my DH is a rollerskate whizz!).

Emma

 

[SRP]

I just want to say... BE CAREFUL. Please. I had a calf injury this winter and was determined to stay fit no matter what. What happened was that it took me at least twice as long to heal, maybe more... as in six months. No kidding. So don't push it, okay?

 

[NY25]

I'm going through this now. I've been told no weight work (damn!). Luckily I never liked step and it always hurt, so I didn't do that. My doc told me kickboxing would be okay - just take out the jumps, like a previous poster said. Also floor legs, which is a number of her videos. He too, said biking, swimming, eliptical or in my case, I have a NordicTrak which he said is good. I'm actually trying to view this as my opportunity to increase my cardio, which is my major weakness.

 

[Poochy]

Depending on what the actual injury is would determine what is best for you to be doing . . if anything!

I tore my tendon in my knee (IMAX 3 .. gave it directly to SIL).. and went to several Dr.'s .. none of them told me what I wanted to hear .. finally found a sports specific specialist who delt ONLY in knees .. unfortunately he also said SIX weeks off of it .. and told me I would never get well if I didn't do it .. I made myself as hard as it was .. I did do pilates .. and yoga (modified yoga) .. and abs .. but that was it.

after 4 weeks .. NO CARDIO .. he reccommended cycling (which I hate) .. he said b/c I have done step for so long this could be a recurring injury/problem b/c of the repetitive movements .. cycling would help to counter the repetiveness of the stepping.

Now I still have debris in my knee (b/c I was hard headed) but now I run, lift weights, do plyo work, do impact/intesity training .. but limit my stepping to 2 times a week and ONLY on ONE riser! (yeah I know but it works)

But again .. it all depends on the specific nature of the injury .. and I would ask a specialist .. and save yourself some time .. if they say LAY OFF .. NO EXERCISE .. do it .. I wasted 6 months refusing to lay off of it and delayed my recovery and probably made the scar tissue worse!!x(

 

[Mikkia]

Please please please heed the advice of the above poster if your dr also tells you to stay off of it. I partial tore my acl and it was strict 6 weeks off of it no exceptions. Except I seemed to not listen. I gave it a week break, got back to step, immediately hurt it again, gave it 2 weeks got back on the step and hurt it within 2 days. Saw the orthopedic surgeon, who is a famlily friend, who told me I was an idiot, prolonged my recovery by 3 weeks and now needed surgery to fix the problem (i suspect he doesn't talk to all of his patients this way LOL) but the point was I made something that could have healed worse and ended up with surgery on top of it. IF you can recover without surgical intervention please do, my knee will never be the same. ;(