Struggling with Knee Issues

AnnPT77

GaryRuns wrote: »

Since swimming is out how about spinning? You still need to either find a gym or buy a spin bike, but short of walking there aren't many zero-cost, low-impact, methods of exercising. And what about walking? If you're in pain just walking your options are going to be limited. There's also the hand bike and rowing machine, but, again, you'll only really find something like that in a gym.

Also, just thought of this, don't underestimate the impact on your weight loss things like body weight exercises, or just weight lifting exercises in general, can have. Push-ups, pull-ups, dips, sit-ups, etc. Add in a few inexpensive dumbbells from Target or Walmart and you have a whole host of further options, none of which impact your knees.

Rowing machine can be a problem for knees. Here again, it depends on the specifics of a diagnosis . . . but rowing machine is mainly leg-powered (plus some other parts, but the legs are the primary engine).
If OP can't cycle without aggravating her knee (I think she said she can't), there's a decent chance she can't row, either - same kind of straight-line hinging motion against resistance, just that the resistance is more circular and legs-below-body with cycling, and straight-line and legs-outstretched with rowing.

With my particular torn meniscus/arthritis diagnosis, cycling and rowing are the two main leg-intensive things I can tolerate, but I have a fairly clear visceral understanding of the respective stresses.

OP, think about upper body exercise. I know you aren't elderly/decrepit, but take a look at various forms of chair exercises for ideas (YouTube), think about doing upper body circuit-training type moves (lower weight, higher reps) as a form of cardio, etc. The push-ups, pull-ups, etc. that PP (GaryRuns) suggests can be good, too. Take a look at knee-strengthening exercise videos on YouTube (search for "knee pain" and that sort of thing), focusing on those by credentialed physical therapists. You may not be able to do all the moves, but look for some you can do.

Ice your knee after every workout (I do); it may help. I understand that you can't walk for exercise, but assume you have to walk some in daily life. How you walk, and how you climb stairs, can add to knee stress. Seeing a PT would be the best thing, but I hear that you can't afford that just now.

For me, focusing on glute engagement helps reduce knee stress when walking (thinking about contracting my butt muscles with each step). I did a bunch of PT for my particular issues as related to stairs, but a couple of key points were stretching out tight muscles around my pelvis daily (3-direction pelvic tilts on a ball, mostly); and thinking about pushing my weight up the step with my back foot rather than using my upstairs foot to power climbing. On the way down, straight leg as long as possible on the downstairs leg was a help. Since you're doing what you're doing, and have the problem you have (not doing what I was doing and having my problems ), those ideas may not help, but it's all I've got.

On the water exercise thing, I'm hearing you about not being able to afford a fancy gym and not being able to swim. Is there anywhere affordable you can get in a pool, lake, or whatever, without classes? For some people, just walking in water is a good exercise, and sometimes the buoyancy takes enough weight off the knees to make it less body stress than walking on land. If you have a place you could go, it might be worth a try.

Best wishes - hoping you can find a solution!