Exercise! - Weight Exercises for people with knee problems




liliesinmycereal
03-19-2012, 07:27 AM
I need to start exercising again. This not going to the gym because my knees hurt is bogus! How am I supposed to relieve pressure with all this weight left? The less I weigh the better it will be for the knees... Any suggestions for weight exercises that won't strain my knees? I'm not even talking about just working out to make my knees feel better but to lose weight overall.

Here is what I have so far:
Bicep curls
Tricep over head thing
Side bends


peachypeg
03-19-2012, 08:26 AM
I actually need new knees......but I walk daily. My treadmill is a wee bit springy and makes less of an impact. The cardio helps get the blood moving to them and actually helps them not hurt as much. Also if you are going to the gym, leg presses are good. When I was doing physical therapy that was the biggie my therapist had me do. Start out light and work your way up to a few pounds.

fitness4life
03-19-2012, 09:09 AM
What is the cause of your knee pain? That answer can direct people to help you better.

If it's a cartilege break down, Osteo Biflex can help.
If it's tendon problems, there's little that can be done outside of surgery, which I'm sure you know.

I suppose if the answer lies in doing nothing that involves the knees, you're in a tough situation unless you have a pool. Swimming would be your best answer for cardio.

So let's say there is no pool available. Are you able to do low/no impact stationary cardio? Rapid knee raises or butt kicks are a way to get the heart rate up with no knee impact.

Weight training should be relatively easy to do with bad knees. Push ups, bench presses, flies (peck and rear delt) rows (regular and upright and row to tri-extension), everything shoulder (front and side lat raises, praise raise, shoulder press), many types of bicep curls (regular, hammer, super slows, palms down), and don't forget the umpteem ways to work your core.

If you lift opposite body parts with no rest in between sets, you will get the same cardio benefit as running.


liliesinmycereal
03-19-2012, 10:14 AM
Standing up straight causes the pain. I need to call the doctor to get the results from the MRI I took. I do have access to a pool at the gym I just didn't feel like I'd lose weight using it. I will try the leg press. I'm so nervous about going back to the gym.

Ilene
03-20-2012, 09:55 AM
Until you get the results of the MRI I would wait, when you get the results go see a good physical therapist... In the meantime swimming is great at least you're moving and burning calories...

liliesinmycereal
03-20-2012, 11:03 AM
The mri showed no tearing. I was so happy but it did show inflammation. I think I really have to take things easy. My shopping- (walking around the malls) three days in a row killed my knees but with a lot of rest I'm feeling good today. I think if I work out at the gym I'm going to sleep more so my body can recover better.

Ilene
03-20-2012, 12:01 PM
The mri showed no tearing. I was so happy but it did show inflammation. I think I really have to take things easy. My shopping- (walking around the malls) three days in a row killed my knees but with a lot of rest I'm feeling good today. I think if I work out at the gym I'm going to sleep more so my body can recover better.Good to hear... Did your doctor recommend a physio therapist ? No only for knee specific exercises but for treatments too...

liliesinmycereal
03-20-2012, 02:00 PM
My doctor mentioned one before the MRI but didn't mention on after the results came back. He demonstrated an exercise to practice. I need to be more consistent about doing it.

Riddy
03-20-2012, 08:59 PM
Definitely ask the doc for strengthening exercises. Quads especially - that helps stabilize the kneecap. An easy one is sitting with your legs straight out, tighten the quads and hold, repeat. If you can get an appointment or 2 with a physical therapist, even better.

I've had ACL repair in one knee, which led to chondromalacia in the other. I've been doing yoga and kettlebells regularly since January, and tolerate both.

Good luck finding what works for you - bad knees suck.

LEESE
03-20-2012, 09:39 PM
My doctor mentioned one before the MRI but didn't mention on after the results came back. He demonstrated an exercise to practice. I need to be more consistent about doing it.

By chance can you share the exercise with me ?

liliesinmycereal
03-20-2012, 09:58 PM
He said to sit on the floor with my back against the wall. Raise one leg at a time for 3 sets of 10 without bending the knee. Then he said if the exercise gets too easy put a soup can in a grocery bag. Tie the bag at my ankle and lift that.

peachypeg
03-20-2012, 10:31 PM
if your pool has aqua-aerobics sign up! No impact on the knees and massive cardio plus some strength. I only wish I had that somewhat local to me now.....had it a few years back and I loved it. I have found that strolling at the mall will kill my knees but walking for a purpose on my treadmill is not half as bad. I will be laid up for a bit after going to the mall....have no clue why but there it is. Also, if your knees are showing inflamation....ice them after you exercise.....it will help take that inner swelling down. But only ice for 15 minutes at a time. Two knee operations....pretty serious ones......a failed attempt with synovial fluid replacement.....arthritis.....and now waiting until I am "old enough" to get new knees.....I have played the knee game for 25 years.