Advice on knee friendly workouts please?

AH2013

I have hypermobility and my knees are particularly bad. I see lots of people talking about Insanity, 30 day shred, even zumba etc etc, and I ignore it all thinking it's not going to be something I can do. Does anyone have any experience with a good workout regime, like above, that I can get involved in without putting too much strain on my knees? I have a good elliptical, a stationary bike and a weight bench with free weights at home plus various aerobic equipment, but I want to vary my current workouts before I get too bored.

Appreciate any advice from anyone with experience of these workouts or working out with bad knees.

Yes, I do realise I sound like an old lady ;-)

NovaStar82

I've got hypermobility as well as dodgy knees (subluxating patellae).
Have never done Insanity/30DS etc, but I did do Zumba for a year and loved it (only stopped as I couldn't afford to keep going).
So long as you make your instructor aware of problems before you start, and don't push yourself too hard with anything that would overstretch your knees, you should be fine - and it's an awesome and very fun calorie burn.

At the gym, I've been doing cardio mainly on an Arc Trainer as it's wonderfully low impact and have just started working with weights to start strengthening the muscles in my legs so that my knees become better supported by themselves. Although initially painful, squats are very good for strengthening around your knees.

missdaisy79

If you can swim, then swimming might be a knee friendly thing you could do. If you can't swim, maybe you could access aqua-aerobics classes?

TrainingWithTonya

Leg Extensions, Leg Curls, and Leg Presses as heavy as you can handle for 2-3 sets of 6-10 reps every other day. Specifically, try 30% Leg Extensions (where you only do the top 30% of a leg extension) and 30% Leg Curls will help strengthen the quadriceps and hamstrings to prevent hyperextension. Usually all three of these are done on machines at the gym, but you can do them with a resistance band at home too. If you can't find videos or good explanations of these online, PM me and I'll go through my tapes when I did my exercise tv show to see if I can find video of the proper form. At the very least, I'll be able to find some pictures.

AH2013

I've got hypermobility as well as dodgy knees (subluxating patellae).
Have never done Insanity/30DS etc, but I did do Zumba for a year and loved it (only stopped as I couldn't afford to keep going).
So long as you make your instructor aware of problems before you start, and don't push yourself too hard with anything that would overstretch your knees, you should be fine - and it's an awesome and very fun calorie burn.

At the gym, I've been doing cardio mainly on an Arc Trainer as it's wonderfully low impact and have just started working with weights to start strengthening the muscles in my legs so that my knees become better supported by themselves. Although initially painful, squats are very good for strengthening around your knees.

There is zumba in my village so I think I'll just go for it and give it a shot. Nothing to lose and as you say if I tell the instructor first, then I wont get shouted at for not doing it right, lol.
Im in the middle of nowhere but I have a home gym so will do lots of leg strengthening, but I was told by my consultant absolutely no squats or lunges? I do a seated squat, thats as much as I'm brave enough to do! Yep, scaredy cat ;-)

fannyfrost

I have bad knees and Arthritis. Zumba can be tough on the knee, the key is to pay attention and also don't wear regular sneakers. If you really like it, invest in Jazz or Zuba sneakers. These do not stick on the floor and slide when you do the twisting. If I wear regular sneakers my knees hurt like hell after, if I wear Jazz sneakers not so much.

I also wear a knee brace on my really bad knee to help stabalize it. Not always because it is good to strengthen the little muscles that stabilize, but it helps a lot.

lj3jones

Leg Extensions, Leg Curls, and Leg Presses as heavy as you can handle for 2-3 sets of 6-10 reps every other day. Specifically, try 30% Leg Extensions (where you only do the top 30% of a leg extension) and 30% Leg Curls will help strengthen the quadriceps and hamstrings to prevent hyperextension. Usually all three of these are done on machines at the gym, but you can do them with a resistance band at home too. If you can't find videos or good explanations of these online, PM me and I'll go through my tapes when I did my exercise tv show to see if I can find video of the proper form. At the very least, I'll be able to find some pictures.

I have hypermobility as well and leg extensions kill my knees, I would suggest squats or leg presses instead. It is true though that strong legs are key to those with hypermobility. I don't let it prevent me from doing anything except for maybe kick boxing.

after my knee surgery, I was able to return to spinning classes pretty quickly. It helps strengthen your legs and doesn't have the lateral motion you have to worry about.

KombuchaCat

Rebounding (mini-trampoline) is supposed to be great for bad knees.

HavenCross

Pilates is amazing for an all over body workout - it helps strength as well as flexibility and if you let your instructor know, she can help you do specific exercises to give your knees the strength and support you need. I have a history of terrible back problems from a ballet injury in my 20s. Once I discovered pilates, I was able to function again and have gotten very strong and fit. Make sure you find a Stott Pilates Certified teacher, they have a very rigorous program they have to complete before they can teach.

Gail3260

Definitely water aerobics as mentioned above. My knee was mangled in a car crash and I am very limited in what I can do.

I tried 30DS but couldn't get beyond the second day as it was too painful. I have tried various classes in the gym but can't find one that suits.

lilred806

I love Zumba but did find the first time I went my knees hurt. It has gotten a lot better the more I go. The teacher always shows modifications for low impact and the teachers always encourage people to do what they can. We are all in a different place in our fitness. The classes I attend have a wide range of abilities. On Saturdays a group from the group home come and dance. Sometimes they are just moving in place or randomly dancing around but they are still getting a workout. Try some new things and have fun while being aware of your own limitations.

TrainingWithTonya

Leg Extensions, Leg Curls, and Leg Presses as heavy as you can handle for 2-3 sets of 6-10 reps every other day. Specifically, try 30% Leg Extensions (where you only do the top 30% of a leg extension) and 30% Leg Curls will help strengthen the quadriceps and hamstrings to prevent hyperextension. Usually all three of these are done on machines at the gym, but you can do them with a resistance band at home too. If you can't find videos or good explanations of these online, PM me and I'll go through my tapes when I did my exercise tv show to see if I can find video of the proper form. At the very least, I'll be able to find some pictures.

I have hypermobility as well and leg extensions kill my knees, I would suggest squats or leg presses instead. It is true though that strong legs are key to those with hypermobility. I don't let it prevent me from doing anything except for maybe kick boxing.

after my knee surgery, I was able to return to spinning classes pretty quickly. It helps strengthen your legs and doesn't have the lateral motion you have to worry about.

I'm a Certified Clinical Exercise Specialist with a Degree in Exercise Physiology. I absolutely do not recommend squats unless you have someone watching your form and it is exactly perfect with no knee movement over the toes. The leg extension is the primary focus in knee rehab because it isolates the quadriceps which merge into the patella tendon, therefore providing strength and stability to it and preventing movement of the patella out of alignment. If you experience pain when doing leg extensions, you probably doing one of two things--going too heavy or not lining your knee up properly in the leg extension machine. To make sure that you are properly lined up in the machine, find the bony part of the side of your knee and line it up with the pivot point of the machine. If your knee isn't lined up properly, you are basically applying the force at the incorrect angle and can cause some knee problems so that is my first thing to check. After that, then I'd look at your weight. I start people out from knee problems with no weight at all, just doing the extension in a chair at home. When that doesn't cause pain for 2-3 sets of 15ish reps, then I will put them on the machine, but pull the pin so they are just lifting the apparatus. Again, not increasing weight until 2-3 sets of 15 doesn't cause any discomfort. Never work to the point of pain, but some discomfort will be felt if you have a knee injury. I know, I've rehabbed my left knee multiple times from 5 total injuries, 2 resulting in surgery. While mine were accident related (2 car accidents and 3 falls), and not hypermobility, I know it can be just as painful as recovering from having tears in the ligaments, so please don't do anything that causes more pain, but try to push yourself to your limit of what you can do so that you can increase strength.

Also, a caution for doing leg press machines: Just like squats, your knees should never go past your toes, so make sure you keep you feet up high enough on the machine that when you are all the way at the bottom of the movement the knees are in line with the ankles/back of the foot.

TrainingWithTonya

I also agree with the water aerobics and pilates recommendations. Both are great low impact activities that can be done now without risking the knees. Zumba might be a bit tough, just watch your knees and keep them behind the toes. Also make sure your knees and toes always point in the same direction so that you don't torque the knee and cause problems with the ACL, PCL, etc. This can be a problem with any twisting movements. I'd also watch the elliptical. They can be great for preventing impact, but can cause more problems in the knee if you don't have it set to your stride length. And only some of them are adjustable for stride length, so check yours to make sure you have the right stride length for you. If you have any knee discomfort while using it, you probably don't have the right stride length.

traceyjj

I do swimming, water jogging, aqua aerobics, I also use the hip abductor/adductor which my trainer told me strengthens the muscles around the knees.
I also lift heavy stuff now, all under the trainers guidance (he knows of my knee issues, and plans our sessions accordingly)
If the gym has classes, I would advise talking to the teacher before enrolling onto the class and they should know if there would be any likely problems.
Good luck finding something you like and that works

Ideabaker

I have a "tricky knee" that is easy to injure... I have found my rebounder (mini-trampoline) to be amazing for cardio. I walk on it, I jog on it, I even "jump rope" on it, and it absorbs nearly all of the impact. I wear a Heart Rate Monitor whilst using it, and get well and truly within my zone ( I like to work out at around 80% within my zone) , and even go over if I'm too vigorous with the running--- all with no pain in my knee! I especially love that I can lean it against the wall and it takes up little space, then pull it out in front of the tv to work out no matter what the weather is.

I also use a recumbent bike, but find that I have to be a lot more careful with the placement of my feet in order to avoid knee pain.

I only do squats with a trainer because I'm worried about form and injuring myself, which would derail my other fitness efforts.

lj3jones

Leg Extensions, Leg Curls, and Leg Presses as heavy as you can handle for 2-3 sets of 6-10 reps every other day. Specifically, try 30% Leg Extensions (where you only do the top 30% of a leg extension) and 30% Leg Curls will help strengthen the quadriceps and hamstrings to prevent hyperextension. Usually all three of these are done on machines at the gym, but you can do them with a resistance band at home too. If you can't find videos or good explanations of these online, PM me and I'll go through my tapes when I did my exercise tv show to see if I can find video of the proper form. At the very least, I'll be able to find some pictures.

I have hypermobility as well and leg extensions kill my knees, I would suggest squats or leg presses instead. It is true though that strong legs are key to those with hypermobility. I don't let it prevent me from doing anything except for maybe kick boxing.

after my knee surgery, I was able to return to spinning classes pretty quickly. It helps strengthen your legs and doesn't have the lateral motion you have to worry about.

I'm a Certified Clinical Exercise Specialist with a Degree in Exercise Physiology. I absolutely do not recommend squats unless you have someone watching your form and it is exactly perfect with no knee movement over the toes. The leg extension is the primary focus in knee rehab because it isolates the quadriceps which merge into the patella tendon, therefore providing strength and stability to it and preventing movement of the patella out of alignment. If you experience pain when doing leg extensions, you probably doing one of two things--going too heavy or not lining your knee up properly in the leg extension machine. To make sure that you are properly lined up in the machine, find the bony part of the side of your knee and line it up with the pivot point of the machine. If your knee isn't lined up properly, you are basically applying the force at the incorrect angle and can cause some knee problems so that is my first thing to check. After that, then I'd look at your weight. I start people out from knee problems with no weight at all, just doing the extension in a chair at home. When that doesn't cause pain for 2-3 sets of 15ish reps, then I will put them on the machine, but pull the pin so they are just lifting the apparatus. Again, not increasing weight until 2-3 sets of 15 doesn't cause any discomfort. Never work to the point of pain, but some discomfort will be felt if you have a knee injury. I know, I've rehabbed my left knee multiple times from 5 total injuries, 2 resulting in surgery. While mine were accident related (2 car accidents and 3 falls), and not hypermobility, I know it can be just as painful as recovering from having tears in the ligaments, so please don't do anything that causes more pain, but try to push yourself to your limit of what you can do so that you can increase strength.

Also, a caution for doing leg press machines: Just like squats, your knees should never go past your toes, so make sure you keep you feet up high enough on the machine that when you are all the way at the bottom of the movement the knees are in line with the ankles/back of the foot.

So I guess the four personal trainers, kineseologist and 3 physiotherapists I have seen over the years were all wrong? Not one ever recommended doing leg extensions, particularly after having ACL reconstruction. I didn't say squats with a big bar bell.

lj3jones

oh, and to talk about the activities I have done with hypermobility - downhill and cross country skiing, swimming (although breast stroke now aggravates my knee after tearing my ACL playing rugby in highschool), running (up to marathon), biking, triathlons (up to Ironman), hiking, yoga, strength training, the list goes on. As long as your legs are strong around your knee joint, you should be able to do most things (though I don't play rugby any more and wear my knee brace when playing soccer.)

SMarie10

Leg Extensions, Leg Curls, and Leg Presses as heavy as you can handle for 2-3 sets of 6-10 reps every other day. Specifically, try 30% Leg Extensions (where you only do the top 30% of a leg extension) and 30% Leg Curls will help strengthen the quadriceps and hamstrings to prevent hyperextension. Usually all three of these are done on machines at the gym, but you can do them with a resistance band at home too. If you can't find videos or good explanations of these online, PM me and I'll go through my tapes when I did my exercise tv show to see if I can find video of the proper form. At the very least, I'll be able to find some pictures.

I have hypermobility as well and leg extensions kill my knees, I would suggest squats or leg presses instead. It is true though that strong legs are key to those with hypermobility. I don't let it prevent me from doing anything except for maybe kick boxing.

after my knee surgery, I was able to return to spinning classes pretty quickly. It helps strengthen your legs and doesn't have the lateral motion you have to worry about.

I'm a Certified Clinical Exercise Specialist with a Degree in Exercise Physiology. I absolutely do not recommend squats unless you have someone watching your form and it is exactly perfect with no knee movement over the toes. The leg extension is the primary focus in knee rehab because it isolates the quadriceps which merge into the patella tendon, therefore providing strength and stability to it and preventing movement of the patella out of alignment. If you experience pain when doing leg extensions, you probably doing one of two things--going too heavy or not lining your knee up properly in the leg extension machine. To make sure that you are properly lined up in the machine, find the bony part of the side of your knee and line it up with the pivot point of the machine. If your knee isn't lined up properly, you are basically applying the force at the incorrect angle and can cause some knee problems so that is my first thing to check. After that, then I'd look at your weight. I start people out from knee problems with no weight at all, just doing the extension in a chair at home. When that doesn't cause pain for 2-3 sets of 15ish reps, then I will put them on the machine, but pull the pin so they are just lifting the apparatus. Again, not increasing weight until 2-3 sets of 15 doesn't cause any discomfort. Never work to the point of pain, but some discomfort will be felt if you have a knee injury. I know, I've rehabbed my left knee multiple times from 5 total injuries, 2 resulting in surgery. While mine were accident related (2 car accidents and 3 falls), and not hypermobility, I know it can be just as painful as recovering from having tears in the ligaments, so please don't do anything that causes more pain, but try to push yourself to your limit of what you can do so that you can increase strength.

Also, a caution for doing leg press machines: Just like squats, your knees should never go past your toes, so make sure you keep you feet up high enough on the machine that when you are all the way at the bottom of the movement the knees are in line with the ankles/back of the foot.

I agree with your recommendations and think this is sound advice. I have definitely rehabbed my knee with leg extensions and hamstring work. I do avoid lunges and squats, but am slowly incorporating dead lifts into my routine. Thank you for your advice.

cafeaulait7

I have the type of hypermobility (with EDS) where my patellas don't track right at all during various knee movements. They dislocate, lol. And they grind bone on bone when they run off track.

I don't do leg press, leg extensions or squats, because the high weight I need really irritates them badly. I don't even do non-weighted demi-plies (lots of noise and then flare-up). I like to strengthen the quads while the knee isn't bent, for the most part, and I find that works very well. I also do a kneeling move that really helps strengthen the quads around my knees nicely, but I think I'm just lucky that the kneeling pins down my particular wiggly kneecaps and makes the move not grind out my patellas.

I can get away with yoga strength moves if I don't lunge much at all. That's not much quad strengthening for me, so it didn't do a lot for them, but at least I can still workout that way comfortably for a long time. I also do a lot of ballet with no plies, and that's very helpful and comfortable. Watch that with hypermobility, though, because the balance required might not work well on the knee if your surrounding muscles aren't already strong enough for it. Lift first, imho.

thesmichael

I've always been told by physios and podiatrists to specifically avoid activities that strengthen the quads and thigh muscles unless you have already done work on the tiny muscles when you have an unstable knee. If you place your hand in the inside edge of your knee and tense,you should feel a small muscle that is tensed. I've always been told that doing things like leg weights at the gym is actually detrimental when you have unstable kness as you are strengthening the muscles that will pull it out/make it more unstable without strengthening the ones that will stabilise it.