Knee injuries and how to workout

coxcheyenne33

Okay so I'm gonna start off by saying I AM NOT an active person. Both of my knees are double jointed and my right knee has no acl. So with that being said what are some good exersices I can do that will help my lower body gain some strength back?

aeloine

Bumping because I messed up my knee recently and am struggling to find a work out that doesn't aggravate it.

wolfruhn

I've currently got a knee injury. Anytime I put weight on it, like walking, it gives me pain. However I can ride my bike gently on the flat and it seems okay. So this is one suggestion if it helps. Good luck!

aeloine

wolfruhn wrote: »

I've currently got a knee injury. Anytime I put weight on it, like walking, it gives me pain. However I can ride my bike gently on the flat and it seems okay. So this is one suggestion if it helps. Good luck!

Is bending okay, though? Bikes have been bugging due to repetitive motion.

SonyaCele

i dont know about the double jointed part, but for several years i did all the lower body stuff, like squats, deadlifts, leg press, bridges, etc without an ACL and i got real strong, I even competed in several powerlifting meets without my ACL.

twinkles4

*****Disclaimer: always follow the advice of your medical professional when it comes to injury and exercise and not randos on the internet.*****

Did you read the disclaimer? Yes? Good.

Strengthening the muscles that support your knees may help a lot.
http://www.webmd.com/pain-management/knee-pain/injury-knee-pain-16/slideshow-knee-exercises

I have runners knee in both and I have found what helps for me is below:

1. Foam rolling (http://sportskneetherapy.com/the-5-best-foam-roller-exercises-for-a-stronger-knee-recovery/)
2. Icing after exercise
3. Wearing a open patella knee brace during activity or repetitive motions.
4. anti-inflammatory medication.

purplepadres

I have had 3 knee injuries that responded well to stationary biking. And one that caused excruciating pain. One size does not fit all. I worked closely with a physical therapist to find the right exercises each time. Twinkles is onto something, with strengthening the muscles around the knee, but again, it depends on what your injuries are and where you are starting. Take the time to see a professional.

wolfruhn

aeloine wrote: »

wolfruhn wrote: »

I've currently got a knee injury. Anytime I put weight on it, like walking, it gives me pain. However I can ride my bike gently on the flat and it seems okay. So this is one suggestion if it helps. Good luck!

Is bending okay, though? Bikes have been bugging due to repetitive motion.

I'm only saying what worked for me. Please see the disclaimer by previous poster.

sijomial

aeloine wrote: »

Bumping because I messed up my knee recently and am struggling to find a work out that doesn't aggravate it.

@aeloine
Messed up means what precisely because knees are very, very complex joints?

I've had major bone, ligament and cartilage knee injuries - they all have different impacts on my capabilities and different rehab / injury management needs.
I've also had minor cartilage, ligament injuries and fat pad impingement.

It's why you need a proper diagnosis before deciding on treatment or exercise.

YosemiteSlamAK

Do you have access to a pool? Water exercise is low impact, high resistance. Deep water exercise is no impact, high resistance. Most of the strengthening exercises I have done with folks in physical rehab only require a pool noodle or stretch band.

aeloine

sijomial wrote: »

aeloine wrote: »

Bumping because I messed up my knee recently and am struggling to find a work out that doesn't aggravate it.

@aeloine
Messed up means what precisely because knees are very, very complex joints?

I've had major bone, ligament and cartilage knee injuries - they all have different impacts on my capabilities and different rehab / injury management needs.
I've also had minor cartilage, ligament and bursa injuries.

It's why you need a proper diagnosis before deciding on treatment or exercise.

I know, I know. I was just browsing through previous posts and hoping to find existing answers. Should probably have made my own post.

I've been to the doctor and have been diagnosed with a severe ligament sprain. My dumb butt literally tripped and fell coming out of an elevator while carrying groceries three weeks ago. I've had massage, acupuncture, some PT, and even cupping done. It's mostly fine now when walking, but it starts to bug if I lift too heavy (including lat pull downs, rows, and overhead work) and running is really out of the question.

I've been told to rest, ice, and wait, but I've been going stir crazy.

Just looking for low impact ways to keep working my body while I'm healing. I was seriously surprised about how many motions use the knee. It's like that time I broke my collar bone... who knew that laying down involved your shoulders??

sijomial

It again depends on which ligament - I've lost a PCL completely, that's very different to an ACL injury, and very different to my lax medial and lateral ligaments in the other knee......
It can be as specific as swimming is OK but don't do breast stroke kick, that's why using other people's experience with different injuries could be harmful to you.

Listen to your medical team, you really don't want to turn a sprain into a complete rupture, mine wasn't repairable.
Yes you should try and keep the muscles strong while you heal but get those exercises from a professional.
In my experience a good sports Physio was by far the best source for rehab advice.

aeloine

sijomial wrote: »

It again depends on which ligament - I've lost a PCL completely, that's very different to an ACL injury, and very different to my lax medial and lateral ligaments in the other knee......
It can be as specific as swimming is OK but don't do breast stroke kick, that's why using other people's experience with different injuries could be harmful to you.

Listen to your medical team, you really don't want to turn a sprain into a complete rupture, mine wasn't repairable.
Yes you should try and keep the muscles strong while you heal but get those exercises from a professional.
In my experience a good sports Physio was by far the best source for rehab advice.

Thanks a ton. I've been feeling like a petulant child who has been told "no" one too many times. Just a very frustrating experience.

sijomial

aeloine wrote: »

sijomial wrote: »

It again depends on which ligament - I've lost a PCL completely, that's very different to an ACL injury, and very different to my lax medial and lateral ligaments in the other knee......
It can be as specific as swimming is OK but don't do breast stroke kick, that's why using other people's experience with different injuries could be harmful to you.

Listen to your medical team, you really don't want to turn a sprain into a complete rupture, mine wasn't repairable.
Yes you should try and keep the muscles strong while you heal but get those exercises from a professional.
In my experience a good sports Physio was by far the best source for rehab advice.

Thanks a ton. I've been feeling like a petulant child who has been told "no" one too many times. Just a very frustrating experience.

It sure is. I'm not a patient patient either - discharged myself from hospital, ripped out my stitches by pushing too hard/too soon, sacked my surgeon. I must have been a complete nightmare for my medics...

BTW - my prognosis was a total knee replacement by age 50.
Seven years later than that I'm fitter than ever and exercising more than ever still with my wonky knee free of metalwork.

Try to think long term as this episode will pass.

Packerjohn

twinkles4 wrote: »

*****Disclaimer: always follow the advice of your medical professional when it comes to injury and exercise and not randos on the internet.*****

Did you read the disclaimer? Yes? Good.

Strengthening the muscles that support your knees may help a lot.
http://www.webmd.com/pain-management/knee-pain/injury-knee-pain-16/slideshow-knee-exercises

I have runners knee in both and I have found what helps for me is below:

1. Foam rolling (http://sportskneetherapy.com/the-5-best-foam-roller-exercises-for-a-stronger-knee-recovery/)
2. Icing after exercise
3. Wearing a open patella knee brace during activity or repetitive motions.
4. anti-inflammatory medication.

For the OP, please don't put some random brace on your knee. You don't have runner's knee and the above would not be appropriate treatment.

Please see a physical therapist to get you started on an exercise program that would be appropriate for you. Here are a couple articles that discuss exercise considerations for hypermobile joints. No ACL is a complicating factor as well as being sedentary.

http://www.livestrong.com/article/556301-the-best-worst-activities-for-hypermobile-joints/

https://www.theptdc.com/2013/10/why-you-must-not-stretch-hypermobile-clients/

Best of luck.

SCoil123

I've damaged my MCL on one knee and torn my meniscus on the other. When I first got back into working out I started with physical therapy. They gave me some recommendations to strengthen the surrounding muscles and stabilize the joint area before adding anything else.

Now I'm pretty active and 7 years post MCL damage and 1year post rehabbing for the meniscus tear. I do lift, box, and have taken up jogging.

Muscleflex79

I have chondromalacia patella, patella tracking problem and advanced osteoarthritis. Had two surgeries 11 months apart and as bad as I've ever been (if not worse). My doctor says he has not seen knees like this on anyone under 85 - so I can understand the frustration! I've had to find which lower body exercises I can do (for me this is straight leg deadlifts, partial leg press, hamstring curls). Ironically I have more strength and muscle in my legs now than I did before the knee problems (only because I am focusing more on them now in a methodical way). As others said, this is something you need to speak with a doctor/physio about.

stanmann571

What does your PT say?

As above, See your doctor first, but the best thing you can do to support your knees is strengthening your quads and glutes, and mobilizing your hips.

ninerbuff

Get an assessment before doing any exercise. An orthopedist is your best bet.

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

rheddmobile

sijomial wrote: »

It again depends on which ligament - I've lost a PCL completely, that's very different to an ACL injury, and very different to my lax medial and lateral ligaments in the other knee......
It can be as specific as swimming is OK but don't do breast stroke kick, that's why using other people's experience with different injuries could be harmful to you.

Listen to your medical team, you really don't want to turn a sprain into a complete rupture, mine wasn't repairable.
Yes you should try and keep the muscles strong while you heal but get those exercises from a professional.
In my experience a good sports Physio was by far the best source for rehab advice.

This is really good advice about swimming. I have no acl in my right knee and I can put my knee right out by swimming if I'm not careful. Swimming is actually one of the more dangerous things I can do, since my knee is pretty stable when it's loaded but tends to go out when relaxed. I can deadlift and squat, no problems, but then put my knee out while swinging my feet out of bed in the morning! So having a pro look at your specific injury is worth ten times the advice of people on the internet.

TavistockToad

coxcheyenne33 wrote: »

Okay so I'm gonna start off by saying I AM NOT an active person. Both of my knees are double jointed and my right knee has no acl. So with that being said what are some good exersices I can do that will help my lower body gain some strength back?

Ask your doctor or physio

ritzvin

ditto on seeing a PT. They'll know more about your specific injuries, and have experience on what is best to do for it. (They also work a lot with athletes, and won't default to 'just don't do anything' like a lot of doctors do unless you really have to).

sgt1372

I've got an unrepaired 3 way ligament tear (ACL, PCL & MCL) in my left knee (from skiing) and have had rt ankle and toe surgery (plate & 6 screws still in the ankle).

I have to be careful not to plant my left foot and twist my knee or it'll pop out BUT if I keep it straight (or wear the carbon fiber brace that I bought for it), there's no physical activity that I can't do.

I can ski (w/the brace), horseback ride, hike and backpack and lift (DL, SQT, Farmer's carry, lunges or whatever). Heck, I climbed over 6 ft walls at the police academy when the injury was still relatively new.

The key was to rebuild the strength in the muscles around the left knee and the ankle & calf of the rt leg.

How to go about doing this will vary depending on your injuries or limitations but for me it initially involved using a spin bike, walking outdoors or on a treadmill and using the seated quad leg extension and lying hamstring machines.

However, as others have suggested, please consult your doctor (preferably an orthopedist) or a physical therapist b4 engaging in any physical activity that will seriously affect your knees.

Jthanmyfitnesspal

I tore my patellar tendon and had to come up with workouts that didn't use my knees at all for many months. I've told this story many times on these boards.

Yes, you need to consult an orthopedist and get them to sign of on PT. Ask if you can do any of the following:

1) Upper body workouts using machines with seats. I did lots of this.
2) Core workouts (flat back crunches, etc.)
3) Swim with a pool buoy (e.g., using upper body only)
4) Canoe or kayak (there is a rental company on the Charles river in Boston area that launches the boat and helps you in and out from a dock, no carrying required. I did this with a leg brace on and it was great.)

Best of luck (from one rando on the internet to another!)

STEVE142142

I'll give you my background 57 year old male. I've had a double hip replacement and I have an arthritic knee that needs to be replaced. The ACL has totally deteriorated and it's not there anymore.

The most important thing you can do is talk to an orthopedic surgeon and a physical therapist to work out a training routine to help your knee. Please whatever you do don't take any advice from anybody on this website as far as what to do. Even though they may have good intentions they could tell you to do something that's really going to screw up your knee even worse.