The story: I injured my left knee at a race about two months ago where I ran too fast and stopped too soon. I'd had problems in that knee before, but after the race I couldn't walk properly for ages so I went to see my doctor. He gave me a knee brace and sent me to the hospital for a scan.

The verdict: I have patella tracking disorder. Basically, my knee cap shifts from side to side every time I walk, eroding the bone and cartilage. It hurts a lot. Stairs are a huge ordeal and I'm supposed to avoid them at all cost. I'm going to see a specialist mid-August (no idea if I'll need surgery or not). I've just started working from home and I'm really struggling with sitting down all day and not moving.

I only discovered running a year ago, but I really love it and I miss it now that it's been taken away from me. I was running to help with my weight loss, but now the doctor tells me I need to lose weight BEFORE I can even think of running again (if at all), to ease the pressure on my joints. Bit of a Catch 22.

Basically, I was wondering if anyone knew of any exercises that don't put strain on the knee? Cycling isn't really an option and I'm already planning on going swimming at some point. Does anyone know of anything else that might be good? Any exercises I could do at home to strengthen my muscles?

I would really appreciate any tips or advice.

I would do weight training but keep everything off your knees. So no squats, lunges or deadlifts.

But you could certainly do a whole lot of upper body stuff and core and leg exercises that keep your weight off the knees.

I am thinking bench press, seated military press, situps, planks, pushups, bicep and tricep curls, crunches, and pullups.

I see some dumbbells in your future.

If you do that and swimming you'll be in much better shape than if all you were doing was running.

fwiw, I run every day but weight training adds so much more to my physical wellbeing and physique too!

You may also want to try wrapping your knee if you have not tried that already.

What does knee wrapping involve (apart from wrapping knees, lol) ?

I've never done weight training (only done Zumba with weights, which is completely different I guess). I wouldn't really know where to start and can't afford a gym membership at the moment. Are there other options?