Sore knees

[lesliemarie]

Cathe, do you ever recommend to people to wear a knee brace when their knees are a little sore. I didn't over do anything I have been so carefull on everything, I came so far to heal my back that I didn't want to hurt anything else and stop my progress for my back. I have always had bad knees. but now the hurt when I do squats with the barbell, they are ok when I do cardio workouts and other workouts, just the squats are tender to me.

 

[likes2bfit]

May I chime in here? After having some knee issues,and managing them well at this point, I would like to humbly suggest you see your doctor before trying anything.

You may not do the right thing if you don't know what is causing the pain.

 

[lesliemarie]

I asked my ortho doctor the other day when I went in for a check up for my back and he says it has something to do with the cartlidge and that he can feel the knee cap either popping or rubbing with the cartlidge. he said just to becarefull.

 

[KathyH]

Hi Leslie! If I were you, I would discontinue altogether doing squats just to be on the safe side. I know this isn't what you want to hear but I would want you to continue on your fitness journey. Would you be able to do your squats leaning your back up against a wall instead? Just use your body weight instead of a barbell. Also you can also do inner & outer thigh exercises on the floor using a bodybar as Cathe does in PS Strong Legs & Abs tape & also concentrate on doing floor work using the stability ball instead. There are still many ways to work your legs instead of doing those squats. Maybe Annette (Aquajock) can chime in on this & give you some more pointers. HTH, Kathy

 

[lesliemarie]

That would be great if I can get same results without having to do the squats till my knees heal and I can go back to doing them real slow. I don't have the leaner legs, I just got the pyramid lower body and the power hour. There are days where I just do the stability part of the pyramid lower body. I love that, wish there was a tape that was just stability ball workout LOL.

I have never been so addicted to fitness tapes like I am with Cathe's. Is that weird to say, she has been the only one that can actually keep me working out, I have usually started and kept going for a month before quiting a program. I love being healthier than I have been, I have my aches and pains but they are so much better then they used to. And my Rheumatologist says thank you Cathe!!!

 

[KathyH]

Hi Leslie! I think you would be able to attain the same muscle mass & leanness if you gave up doing squats for now; after all its just temporary. Can you do the exercise as I suggested up against the wall? Do you have the Pure Strength tapes? In the Strong Legs tape Cathe uses the bodybar lying on the floor. Also if you have a resistance band, you can try doing your squats putting the band underneath both your feet holding & stretching the band on the outside of your body placing the band at your shoulders. I believe there were some exercises featured in Muscle & Fitness Hers mag. I have all of them & I'll have to send you another email tomorrow w/the exercises.

Your not alone in feeling the way you do about Cathe. I'm just so happy that your being consistent about your fitness journey. We're all glad to have you here. Kathy

 

[lesliemarie]

I have decided to stop the squats for awhile till my knee heals, and since I did power hour I am sooooo sore and on muscle relaxers to help, I seemed to have made my scoliosis act up :-( I am so tired of this in me, I want to exercise and strengthen this body so it will stop hurting!!!!!! I did way less than Cathe did in the tape and alot less weights then her and I still ended up hurting. I am getting so sick and tired of this disease (AKA the monster) when I am well I am going to take charge of my body and kick some disease booty!! right out the darn door! I have kids that need me. and the most of all I need me to feel good. I am just going to take it easy at first and go nice and slow and get into it that way. I think I did way to much too soon for my body. I should have taken into count I am not in great shape LOL.

 

[kathryn]

A variation on the "against the wall" squats that you can try is a stability ball squat. Put the ball between you and the wall, and squat down to parallel. Instead of doing reps, hold at the bottom position for 20 seconds (or however long you can). Repeat this a couple of times. Add on more time, until you can hold for 1 or 2 minutes at bottom position. Watch that you keep your back in neutral position and don't arch it against the ball or round it.

The wall (or wall/ball) squats are nice because you can move your feet forward a bit (especially with the ball squats) so that your knee is a bit behind the ankle, which helps take pressure off the knee. Of course, if this move hurts, don't do it (but it's used for knee rehad by PTs).

Another rehab exercise that works the quads is supine leg raises. Start with no weights. Lie on your back, with knees bent and feet on the floor. Straighten one leg on the floor, then slowly raise it until the knee of the moving leg is at the same height as the bent leg. Hold for a beat, then slowly lower. Sometimes it helps if you point your toes outward a bit, to get more of the quad that is on the inside of the knee (vastus lateralus? or is that medialus? Or is that even spelled right?). Work up to about 3 sets of 15 reps, adding ankle weights as you improve.