Knee Pain Two Weeks Into Exercise

rosestring

So I ended up in the ER yesterday after I almost fell from a severe pain in my left knee. They did X-rays and everything looked fine. I have been doing the 30 Day Shred video about three to four times a week over two weeks. And this happens. Already.

What is some safe cardio or, better yet, safe circuit training routines/videos that can get me similar results as the 30DS?

I used to do pilates, but kept on getting told that it does not have the same benefits as strength trianing. I just want to lose inches, as well as lose weight.

So any cardio videos that are easy on the knees, but still give an intense workout? ABSOLUTELY NO squats or lunges!

tcarp8

Riding a bike

tcarp8

Bicycle

queenliz99

walking or swimming

rileysowner

X-rays cannot really show soft tissue damage. I had a tear in my left knee meniscus for years before it was diagnosed even though x-rays were done regularly when I had problems all because my knee did not remain locked. It was not until the knee remained locked all the way to when I was in the ER that they could diagnose it because they couldn't see anything on the x-ray, but could see the knee could not straighten and could push on the point of the tear and cause me pain.

Options once the injury has healed would be actual strength training like New Rules of Lifting or Stronglifts 5x5, not some cardio/strength mix

In terms while rehabbing, cycling, swimming, walking.

cafeaulait7

I like weighted glute bridges for weights with my bad kneecap problems. Mine might be completely different than your problem, but it works for hypermobile, grinding kneecaps, anyway. Lunges or squats do not at all for me, due to grinding

Yoga (a strength form of it) is great for the upper body and the rest, but avoid the lunges in poses, obviously. That can rule out many classes where you do Warrior forever, but look at Amazon reviews of DVDs and you usually get listings of all the asanas. It's sacrilege, I know, but I don't find Warrior all that exciting anyway

You'd want Ashtanga, or 'Power Yoga' or similar for something that emphasizes the more strength-based poses. Preferably, find something with at least wall handstands. If you need more calories burned, go for one that mentions both power and 'flow' (or vinyasas). I like Patricia Walden's work, but that's quite slow strength and flexibility stuff (she does Iyengar yoga) so it doesn't burn a lot of calories.

Cherimoose

Losing inches & weight only requires a calorie reduction - no exercise is needed.. and certainly not an "intense workout". That's a myth. If your workouts burned 400 calories, just eat 400 calories less = same results.

X-rays are pointless for knees - you'll probably need to see a specialist (orthopedist, sports doctor, etc) and get an MRI. Following random exercise advice off the web could make your problems worse.

ninerbuff

Stop doing videos. Your knee pain is likely a direct result to improper form and a DVD can't critique your individual squat or lunge and correct it. Number reason a knee hurts when I get a new client..............bad form in leg exercises.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

LKArgh

rosestring wrote: »

So I ended up in the ER yesterday after I almost fell from a severe pain in my left knee. They did X-rays and everything looked fine. I have been doing the 30 Day Shred video about three to four times a week over two weeks. And this happens. Already.

What is some safe cardio or, better yet, safe circuit training routines/videos that can get me similar results as the 30DS?

I used to do pilates, but kept on getting told that it does not have the same benefits as strength trianing. I just want to lose inches, as well as lose weight.

So any cardio videos that are easy on the knees, but still give an intense workout? ABSOLUTELY NO squats or lunges!

If someone told you to do cardio videos for strenght training because they will have more benefits than pilates, do not listen to this person ever gain for fitness related advice...
If you like pilates, go back to doing it, of course it is helping regarding strength. As for cardio gentle on the knees, if you can walk, just walk, it is cardio, it is easy and you can easily adjust it to what your body can do. If you cannot walk, try cycling or swimming.

To add, if you were also using videos for pilates, and if you have never been shown by a trainer how it works, I doubt you can just learn from a video. Subtle differences exist between actually getting a workout and doing nothing at all, and for me at least, a video would have never showed me how to properly do it. I do not think pilates is easy to learn on your own.

LKArgh

ER pretty much told you your knee is not broken or the joint destroyed for whatever reason, from what I understand. This does not mean you know what is wrong and the x-ray showing nothing, it does nto help you, tendons for example are not going to be visible in an x-ray. Get an appointment with a sports dr or orthopedist if you are still in pain.

jlc102980

Agree with other posters - go see a specialist. I tore a ligament in my knee and it didn't show up on x-ray. To this day, I still need a knee brace and I can't do anything with jumping or too high impact. (For example, when I do T25, I have to modify many of the moves.) If you're feeling pain in your knees, slow down on the exercise and see a doctor before you do some serious damage that takes you out of the game! In the meantime, track your food and consider swimming -- I was able to do that even when I was on crutches because of my knee. Good luck!

msf74

What was the diagnosis and did they give you a rehab plan?

Are you fully recovered?

If not, your questions are premature. Your focus needs to be on resolving the injury not aggravating or exacerbating it.

mbaker566

cafeaulait7 wrote: »

I like weighted glute bridges for weights with my bad kneecap problems. Mine might be completely different than your problem, but it works for hypermobile, grinding kneecaps, anyway. Lunges or squats do not at all for me, due to grinding

Yoga (a strength form of it) is great for the upper body and the rest, but avoid the lunges in poses, obviously. That can rule out many classes where you do Warrior forever, but look at Amazon reviews of DVDs and you usually get listings of all the asanas. It's sacrilege, I know, but I don't find Warrior all that exciting anyway

You'd want Ashtanga, or 'Power Yoga' or similar for something that emphasizes the more strength-based poses. Preferably, find something with at least wall handstands. If you need more calories burned, go for one that mentions both power and 'flow' (or vinyasas). I like Patricia Walden's work, but that's quite slow strength and flexibility stuff (she does Iyengar yoga) so it doesn't burn a lot of calories.

yes. i too get little out of the warriors. I'm not a fan of the sun salutation either. I teach in the evening and take advantage of that fact to use the moon salutation.

I use rodney yee and shiva rea. I especially like the water/fluid yoga shiva teaches. Power yoga can be a great thing. Just be careful with the moves that are tough on your knee. You'll know right away if that move/asana is for you

but in the meantime, rest. you could also try a knee brace for support.

swimming might help, elliptical too.

rosestring

Any yoga videos anyone knows off the top of their head that are knee-friendly?

Thank you so much to everyone who has given advice. I guess I will give cycling a shot. I used to use the elliptical, but sometimes that would put strain on my chest. I'll also go with walking again.

mbaker566

rosestring wrote: »

Any yoga videos anyone knows off the top of their head that are knee-friendly?

Thank you so much to everyone who has given advice. I guess I will give cycling a shot. I used to use the elliptical, but sometimes that would put strain on my chest. I'll also go with walking again.

honestly, I would recommend going to a studio first so you can learn about alignment and modifications which is very important if you have knee issues.

should you decide to go it on your own, I don't have any in particular but youtube and fitness blender are good resources

LKArgh

rosestring wrote: »

Any yoga videos anyone knows off the top of their head that are knee-friendly?

Thank you so much to everyone who has given advice. I guess I will give cycling a shot. I used to use the elliptical, but sometimes that would put strain on my chest. I'll also go with walking again.

Have you ever done yoga? If not, have at least a few sessions in a class. Once you understand the basics, and what to avoid to make an injury worse, it will be easier working from videos.

TeaBea

rosestring wrote: »

So I ended up in the ER yesterday after I almost fell from a severe pain in my left knee. They did X-rays and everything looked fine. I have been doing the 30 Day Shred video about three to four times a week over two weeks. And this happens. Already.

What is some safe cardio or, better yet, safe circuit training routines/videos that can get me similar results as the 30DS?

I used to do pilates, but kept on getting told that it does not have the same benefits as strength trianing. I just want to lose inches, as well as lose weight.

So any cardio videos that are easy on the knees, but still give an intense workout? ABSOLUTELY NO squats or lunges!

30 Day Shred is so high impact, I don't do it.

Low impact cardio....Leslie Sansone Walk at Home (Just Walk, Walk Away the Pounds).

www.youtube.com/user/walkathomemedia

If you are looking for a low impact circuit (strength & cardio combined): Chris Freytag Walking Cardio Shape Up
www.bing.com/videos/search?q=chris+freytag+walking+cardio+shape+up&FORM=VIRE2#view=detail&mid=0B9E3091093E14EB23FA0B9E3091093E14EB23FA

I'm sure there are some lunges and squats though........

Therealobi1

ninerbuff wrote: »

Stop doing videos. Your knee pain is likely a direct result to improper form and a DVD can't critique your individual squat or lunge and correct it. Number reason a knee hurts when I get a new client..............bad form in leg exercises.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

is that solely true and the reason i ask is because i did the 30ds and then moved onto fitnessblender.com I used to have awful knee and ankle pains. i just put it down to me being awfully unfit and large. slowly the pains went away as i carried on exercising. then the next time i had issues i rectified by wearing light foot wear when exercising. i exercised with bare feet for 2 years before i realised it was best for me to wear something.

Therealobi1

To the OP since you ended up in hospital i would double check all is well before starting up again.

jgnatca

My physiotherapist gave me a whole range of stretches and strengthening exercises to strengthen the muscles and tendons around my knees. I suggest whatever exercise you choose that you do at least ten minutes stretches going in and ten minutes coming out.

And let your body be your guide. If you feel that sharp pain again, stop. Get it checked out by a physiotherapist. A sports physiotherapist if you can swing it.

sheermomentum

Yoga is not necessarily knee-friendly. People think of it as being very gentle, and I suppose it is compared to running or jumping around, but there are many poses that will do things to your tendons that your tendons may not appreciate, at all, if you have an injury.

I would +1 to everything that everybody else said, but also, I would really recommend that you don't look for a replacement activity until your knee pain subsides.