Bad Knees...

svalenzeno

So, I have terrible knees from years of being overweight, plus bad genes (both my parents, although they aren't overweight, have bad knees). I want to be able to work my thighs, hips and butt and it seems like the only way to work those areas are with squats and lunges which KILL my knees! Any suggestions on how to work those areas without killing my knees?

jts20130

I have the same issue.. But it's just from..working jobs on my feet in horrible shoes,and genetics,

McBoffin

I also have bad knees (anyone spotting a pattern on this thread).

I'm no expert but all I would suggest (the same as any other exercise) is to start small and build it up while listening to your body. If it hurts (joint pain, not muscle pain) stop and restart when it doesn't.

maroonmango211

Start easy with modified movements like limited range of motion and only body weight or switch out for other movements all together, like deadlifts, bridges, leg raises etc. My knees used to be practically useless, it took a long time but now I can squat low with good form and no pain.

SnowBear15

I have bad knees too. I agree with you on how our bad knees could only allow us limited leg workout; I can't even run because of them. I shall wait for replies to your post then.

GlenG1969

Hi there, I am a fully paid up member of the bad knees club too.

A motor bike accident 7 years ago resulted in injuries including:
ACL reconstructions both knees, medial ligament right leg, popliteal ligament left leg, broken knee cap left leg, dislocated knee cap right leg, meniscus surgery both legs, also ankle reconstructions both legs. My last surgery was August last year and I was informed by my specialist that I have grade 3 arthritis in my right knee.

Throughout all the re-hab and physio periods i have been encouraged and made to squat, lunge and leg press my way back to an acceptable level of fitness. I don’t know your exact issues but strong supporting muscles go a long way to stabilizing the knee joint and have certainly saved me. I completely avoid non compound stuff like leg extension machines, but I find I can squat fairly heavy without too much pain. True I don’t get full range of motion on my squats, but that could be mental, physical or even lack of flexibility. I also do dead lifts lunges and other unbroken chain leg exercise. But I actively avoid running as this causes discomfort, swelling and damn right hurts.

pittjenn

Bad knees checking in (torn miniscus and ACL over a decade ago)

Squats and lunges help. The trouble is, they can hurt while you're building up those muscles. Ease your way into it - quarter squats (instead of going all the way down), and/or break your reps into various times throughout the day. So 10 aquats while you're brushing your teeth, another 10 while you're getting dressed, etc.

The more you do it, the better/easier it gets.

CoachJen71

More bad knees here. The cartilage behind the patella just pretty much seems to have gone away. I had to give up Zumba and squats/lunges recently because of them. The doc wants me to rest them as soon as any exercise makes them complain. And I really ought to buy stock in Aspercreme, if you know what I mean. LOL

lborsato1

I have had 2 ACL reconstruction surgeries on both knees - 10 years apart. I learned alot about making the supporting muscles in my legs stronger to support the knees. Not to say that I don't tweak one every once in awhile... But I do squats, lunges, P90X3, walking, running, golfing, baseball..... Any exercise that you can tolerate that will build up your quads, hamstrings, and all the little supporting muscles around the knee will benefit you. working on Balance is a huge asset... If you have a bosu ball stand on one foot at a time balancing, if you don't have a bosu ball, a pillow will work just as well, a soft uneven surface - this stimulates all the little supporting muscles around the knee structure by firing them to help you balance yourself.

druorleans

I have Patellar Tendonitis in both knees. I cannot do any exercises where I kneel without a blanket. I have had this for years and been to physical therapy many times. They suggest building your knee support muscles. In my case, that's my quad muscles, which are very weak. I'm starting slow with daily knee exercises. I don't run, but I do walk a lot and do the elliptical trainer.

Here's one I'm doing now.
https://www.youtube.com/watch?v=BFbySD52Iu4&index=1&list=WL

pittjenn

drunah wrote: »

I have Patellar Tendonitis in both knees. I cannot do any exercises where I kneel without a blanket.

Oh yes! I double up my yoga mats for extra cushioning when my knees are on the floor.

bigd66218

I have had 3 knee surgeries/2 surgeries on the right with a torn ACL and medial meniscus tear and a medial meniscus tear in my left knee. After the knee surgeries, I did rehab and my physical therapist had me perform isolation exercises without weight. I will never get back to having pain free knees since I have vargas knees, worked in retail for over 35 years and the majority of the time 50 pounds overweight. My orthopedic surgeon recommended cycling or swimming to strength the knee and these activities help.

earlnabby

Do you have access to a pool? I have been able to work my glutes, thighs, etc. with no strain on my bad knee by swimming laps with a kickboard so it is legs only. I do flutter kick both on my stomach and my back, the frog kick, and the scissor kick on each side.

SwankyTomato

Have you been to orthopedic doctor? That is always my first suggestion. Find out your medical issue first. Then plead for some PT to get you started.

Then I recommend seeing a podiatrist to see if you need orthotics and pedorthist to get proper shoes. Good shoes will go along way with helping you balance yourself.

When you have a medical issue it is best to see professionals to get you started on the right path as well as avoiding injury, which can set you back months.

And yes, I injured myself. Took 2 yrs to finally get it sorted out. Grrr...My issue was weak core and feet problems.

spfldpam

I have bad knees too. From years of being obese and then working retail mgmt on my feet for 12 plus hours a day didn't help either. I have bone on bone on my left knee and had knee scope surgery 9 years ago for a torn meniscus and they wanted to scope the right knee but I never had it done.
I do have done squats and lunges and it does hurt especially lunges so I don't do them much anymore. I break up the squats through out the day. At the gym I do cardio elliptical machine for 30 minutes and then do strength training with weights and/or weight machines for another 20 minutes or so and then do treadmill walking around 3.50-3.80 mph w incline on non strength training days w the elliptical workout.
Since loosing the weight they don't hurt as bad but I do gets twinges of pain during some exercise still. Cortisone shots in my knees helped the most and kept me pain free for at least 6 months at a time when they were hurting bad in the past. Synvisc shots helped some too I guess but the cortisone shot helped within an hour of getting it usually.
Water work outs help alot too. I used to do alot of those when I was a member of a different gym that had pools. Currently my gym doesn't have pools so it is just land exercises. My knee PT said biking is good. You just need to make sure you have your bike seat at the right height so your knees don't bend too deep when pedaling.

Good luck!

NoelFigart1

Pool. Kickboard. Kicking drills with good form.

Promise it works your glutes and quads wonderfully! (Swimming in general is great for the calves)

Now, the problem is that no, these are not weight-bearing exercises, so no, you're not getting the bone density benefit. Do they help with general daily activities? Well, yeah. I walk a lot and am on my feet for several hours a day on teaching days, and I do notice I am less tired after classes than once I was.

Hearts_2015

drunah wrote: »

I have Patellar Tendonitis in both knees. I cannot do any exercises where I kneel without a blanket. I have had this for years and been to physical therapy many times. They suggest building your knee support muscles. In my case, that's my quad muscles, which are very weak. I'm starting slow with daily knee exercises. I don't run, but I do walk a lot and do the elliptical trainer.

Here's one I'm doing now.

Thanks for sharing the vid

delex329

Suggestion on a brace for the bad knees

GlenG1969

lborsato1 wrote: »

I have had 2 ACL reconstruction surgeries on both knees - 10 years apart. I learned alot about making the supporting muscles in my legs stronger to support the knees. Not to say that I don't tweak one every once in awhile... But I do squats, lunges, P90X3, walking, running, golfing, baseball..... Any exercise that you can tolerate that will build up your quads, hamstrings, and all the little supporting muscles around the knee will benefit you. working on Balance is a huge asset... If you have a bosu ball stand on one foot at a time balancing, if you don't have a bosu ball, a pillow will work just as well, a soft uneven surface - this stimulates all the little supporting muscles around the knee structure by firing them to help you balance yourself.

-
Hi iborsato1, how do you manage your running program? I would love to be able to get back to to running decent 1 mile and 5k times. I have recently (last week) re-introduced the treadmill into my training program. I can manage a few times a week without too much pain but nothing t0o serious. Short intervals of no more than 10 mins. Any tips much appreciated.

hanzibobs931

I have bad knees from years of running competitively

I now hyperextend and have loose tendons in my knees and hips. so they pop out yaaaaay fun times

I use a gardening mat when I need to be on my knees that helps relive pressure.

MrCoolGrim

SwankyTomato wrote: »

Have you been to orthopedic doctor? That is always my first suggestion. Find out your medical issue first. Then plead for some PT to get you started.

Then I recommend seeing a podiatrist to see if you need orthotics and pedorthist to get proper shoes. Good shoes will go along way with helping you balance yourself.

When you have a medical issue it is best to see professionals to get you started on the right path as well as avoiding injury, which can set you back months.

And yes, I injured myself. Took 2 yrs to finally get it sorted out. Grrr...My issue was weak core and feet problems.

^^^ Agree 100%. You put alot of additional stress on your legs specifically your knees when doing squats and lunges. The last thing you want to do is make the issue worse. I would ask your GP to schedule you for an MRI and then take it from there. In the meantime there is still plenty of training you can do besides legs.

lpendleton58

I'm not a professional, but here are some recommendations that helped me with my bad knees:
-Body weight training - TRX, bridges, leg raises, step-ups (start off at a low height), yoga, Pilates, going for a walk
-Weight Training - Leg extensions and curls, smith-machine squats and dead-lifts, leg press (I prefer the machine in which you are sitting up-right)

There are a bunch of other options that I am pretty sure others can recommend. Whatever you do, listen to your body. If it hurts, then lighten the load or just not do that exercise.

Muscleflex79

I just had an MRI done (thought I had a torn meniscus) and it turns out I have almost no cartilage behind the knee cap. It is so frustrating when for the first time in my life I actually WANT to do lower body workouts (in the past I did almost all upper body stuff) and I can't. I refuse to stop everything and rest indefinitely, so I do what I can do. Some of the exercises I've found good for me (that work and don't hurt) are:

-straight leg deadlifts (this is my fav - no pain/bending of the knees and can really feel it and work with some good amounts of weight)
-partial leg press (I've been doing this the last couple months - barely bending my legs/knees, just enough to put the weight on the quads and I'm really starting to notice an increase in leg muscle - again, without any pain)
-bridges/thrusters (more for the bum - but good since I can't do squats)
-some of the ones recommended by physio - straight leg leg lifts, bridge (while squeezing a ball between knees), leg sits
-leg extensions (partial reps) (some say this is the worst for the knees, but I find a partial rep is strengthening the quad without too much pressure on the knees)

The big "NO's" that the physio told me for my knees are NO deep squats, NO jumping and NO quick jerky movements.

thinmarjo

I really suffer with this problem and many cardio workouts are simply impossible to do. So I finally just bring myself to a gym with a pool. I do a 30 minute HIIT workout with 45 seconds fake running as fast as I can with 15 seconds off for 30 min. I switch in water hand weights. I do water jumping jacks in the water etc as long as it is 300% of my ability for that 45 seconds. I worked up to this number. Just mimicking what I might do on land if my knees were okay. I then swim laps for 30-45 minutes. I also lift weights 3 x a week avoiding squats but I do do the leg press and the leg abduction machines. I also do range of motion exercise before I get out of the bed in the morning. I also try not to sit for long periods of time. I do walk with a cane so I really do suffer and am also on pain killers. My knees need to be replaced but I am waiting until I am under 200 lbs to do the operation.

thinmarjo

If I miss any of these water workouts or weight training I really feel the impact quickly. The best you can do is to be consistent and keep it up. Strong muscles around the knees is a tremendous help. Just get in the pool!

RavenLibra

recumbent stationary bicycle.. or even a regular stationary bike will help... make sure your feet are strapped in on the pedals start with a light resistance, increase the cardio keep the cadence around 100 revs/minute (always)... slowly increase the resistance over a period of months...like every 2 weeks crank it up another level... Rome wasn't built in a day... because your feet are tied to the pedals... spend every other day pulling UP on the pedals instead of pushing down... after about 8 months or so... and IF you are cranking out decent gains... get serious and buy yourself some cycling shoes and hit the spin studios.

Z_I_L_L_A

Swim, row,eliptical for cardio. Use the machines for strength in legs, work your way up. Use the machines that don't give you pain. Work around injuries. I had left knee surgery, tore every tendon in my right shoulder, ruptured and herniated a disc, several compressed and several bulging and several degenerated disc. All in the past 3 years. Don't give up, don't ever give up. Right now my shoulder is completely healed, will bench press 405 in the next couple of weeks. By the way, I'm 50 too. Good luck...Once you get some strength then start light with free weights. I powerlifted for 12 years, got back to the gym 4 years ago, also crossfit for 2 years since. Do what you can, try everything, keep what works. You'll be surprised after a while.