Exercise ideas after knee surgery

innerfashionista

In October 22, I had my meniscus repaired. I was immobile for 8 weeks and my surgeon has cleared me for exercise. I’m looking for ideas. I’m working on stamina for continual walking - right now I can do about 15 minutes of treadmill walking, about 15-20 minutes of in place walking (using the walking away the pounds videos) and recently found some chair exercises that I’m enjoying. I don’t have access to a pool so that is unfortunately out, as is biking at the current moment. Any advice or ideas are greatly appreciated

tomcustombuilder

A stationary bike is the go to for knee rehab.

AnnPT77

Will your doctor refer you for physical therapy to get a rehab exercise program in place? That would be ideal.

If you can't bike, I'd guess you can't row, because the nature of the leg power is similar. Do you have access to a gym that has an armbike?

Are you looking for something with some leg exercise, and if so what types of motions or stresses are OK vs. not?

You might be able to do yoga or bodyweight exercises if you can be selective about the specific ones you're able to do. What about weight circuits, skip the leg stations that aren't viable for you now, if you have gym access? Standard weight lifting, again skipping problem leg exercises? Exercise band exercises, selectively?

People are quick to suggest Tai Chi as easy on knees, but as someone who studied it for several years (my late husband was a teacher), I'm hesitant, as some forms include turning on the weighted leg. There are specific types adjusted for arthritis these days - maybe that . . . but I found even those somewhat problematic for my knees (I have a torn meniscus, but am deferring surgery as long as practical).

yirara

Yes, like AnnP says: Physiotherapy. If you've been immobile for 2 months then I'd imagine your knee is rather stiff. I've just been 'careful' with a broken shoulder joint and not immobile, and 7.5 weeks on I'm still doing physio to rebuild strength and mobility.

innerfashionista

I've already gone through and have finished physical therapy. I still do the strengthening exercises they gave me but have been wanting to increase cardio.

innerfashionista

AnnPT77 wrote: »

Will your doctor refer you for physical therapy to get a rehab exercise program in place? That would be ideal.

If you can't bike, I'd guess you can't row, because the nature of the leg power is similar. Do you have access to a gym that has an armbike?

Are you looking for something with some leg exercise, and if so what types of motions or stresses are OK vs. not?

You might be able to do yoga or bodyweight exercises if you can be selective about the specific ones you're able to do. What about weight circuits, skip the leg stations that aren't viable for you now, if you have gym access? Standard weight lifting, again skipping problem leg exercises? Exercise band exercises, selectively?

People are quick to suggest Tai Chi as easy on knees, but as someone who studied it for several years (my late husband was a teacher), I'm hesitant, as some forms include turning on the weighted leg. There are specific types adjusted for arthritis these days - maybe that . . . but I found even those somewhat problematic for my knees (I have a torn meniscus, but am deferring surgery as long as practical).

I do want exercises that do involve legs that I can either modify to meet my needs that isn't really too high impact. I am cleared for full range of motion, and from what I can tell it seems to be more the impact than any motions that hurt. Do you know of any good free videos with hand weights? I have some of those on the way.

I do have access to a stationary bike at my complex's gym. I tried one and it didn't work, so next time I go. I've done PT and continue to do the strengthening exercises. The gym here has very limited equipment and I'm looking into gyms around me to see if it's in the budget because I can't do all the weights I enjoy doing there.. Thankfully, I'm back to full weight bearing, just not cleared for getting on the floor or anything involving a deep squat.

Also, I hope you're able to hold out on that repair as long as possible.

AnnPT77

innerfashionista wrote: »

AnnPT77 wrote: »

Will your doctor refer you for physical therapy to get a rehab exercise program in place? That would be ideal.

If you can't bike, I'd guess you can't row, because the nature of the leg power is similar. Do you have access to a gym that has an armbike?

Are you looking for something with some leg exercise, and if so what types of motions or stresses are OK vs. not?

You might be able to do yoga or bodyweight exercises if you can be selective about the specific ones you're able to do. What about weight circuits, skip the leg stations that aren't viable for you now, if you have gym access? Standard weight lifting, again skipping problem leg exercises? Exercise band exercises, selectively?

People are quick to suggest Tai Chi as easy on knees, but as someone who studied it for several years (my late husband was a teacher), I'm hesitant, as some forms include turning on the weighted leg. There are specific types adjusted for arthritis these days - maybe that . . . but I found even those somewhat problematic for my knees (I have a torn meniscus, but am deferring surgery as long as practical).

I do want exercises that do involve legs that I can either modify to meet my needs that isn't really too high impact. I am cleared for full range of motion, and from what I can tell it seems to be more the impact than any motions that hurt. Do you know of any good free videos with hand weights? I have some of those on the way.

I do have access to a stationary bike at my complex's gym. I tried one and it didn't work, so next time I go. I've done PT and continue to do the strengthening exercises. The gym here has very limited equipment and I'm looking into gyms around me to see if it's in the budget because I can't do all the weights I enjoy doing there.. Thankfully, I'm back to full weight bearing, just not cleared for getting on the floor or anything involving a deep squat.

Also, I hope you're able to hold out on that repair as long as possible.

Thank you for the good wishes - weight loss plus getting stronger/fitter has really helped me keep comfortable and defer the surgery, gotta say.

To the bolded, I don't: I'm not much for video exercise. I row and bike - boats and bicycle when I can, machines when I must, lift a little seasonally . . . that works for me.

That would be a good question to post as a standalone here in the Fitness part of the Community with a specific subject line, but you might also get some ideas from one of these threads (which aren't exactly specific to your question, but the posts refer to that sort of thing):

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
https://community.myfitnesspal.com/en/discussion/10796095/what-youtube-workout-did-you-do-today#latest

I hope you're soon successful in finding something that works for you, gets you well on the path to full fitness!