What exercises for wight loss to do if i have weak knees?

BoBo1195
BoBo1195 Posts: 1
in Getting Started
I had a child injury in which i was playing football and the other kid hit me with his knee into my knee and dislocated my knee ( if that makes any sense haha :) ) Anyways, i gained a lot of weight and the knee dislocation happens every year whenever i try to lose weight, are there any exercises i can do AT HOME ( important factor ) that are weak on the knees and get me sweating and all. I currently weight around 100kg, im 180cm tall, and id like to lose atleast 20 kilos in lets say, half a year. Any suggestions?

Replies

  • AJ_G
    AJ_G Posts: 4,158 Member
    There aren't any cardio exercises that I know of that don't use your knees that you can do at home. There's always swimming, but you need a pool for that. You can always just cat calories and lose weight without exercise...
  • nicpare
    nicpare Posts: 15
    Walking
    Bicycling
    Swimming

    All are easy on the knees. You might want to wear an elasticized knee support brace when walking, and stick to flat surfaces. You could also see a Physical Therapist to learn exercises that will strengthen the muscles around your knee, so you can work out without the fear of reinjuring your knee.
  • R_Woodruff
    R_Woodruff Posts: 74 Member
    Have you went to a doctor? My knee cap completely dislocated and I ended up shredding my ACL and minicus because I didn't get it looked at soon enough. After the surgery I can do everything a normal person can do (even though the cold and rain makes it hurt instantly). You can try to just eat right for now and see if you start losing that way, but I highly recommend a doctors opinion.
  • astrampe
    astrampe Posts: 2,169 Member
    Go see a physio therapist - they can tell you what exercises to do to strengthen your knees.
  • sherrieb6261
    sherrieb6261 Posts: 1
    I too have bad knees, just waiting until I'm "old enough" for knee replacement...plus I have lupus which affects my joints. My daughter had me try DDP Yoga, as their testimonials heavily feature people that are at least as handicapped as I am. It's not like normal yoga, no meditation-type things, uses your own body's resistance, and there is absolutely NO jumping around or anything like that. Well, I started it, fell over like many people, had to modify most of the exercises, but slowly but surely have gained some strength. I did not think I would ever be able to lose the weight that I have put on since I became basically immobile, but thanks to DDP and MFP, I have lost almost 30 pounds in three months!!! And I also cannot do this every day, because some days of being on my feet a lot at work, I just am not capable of doing any more. Although it is not a huge fat burner because it's not too aerobic (just in my opinion), it is a wonderful thing for people who otherwise cannot move much. Hope this helps, it has really given me new hope to get and stay in shape.
  • Eric_DeCastro
    Eric_DeCastro Posts: 767 Member
    I have bad knees and i walk 4 miles 5 days a week and run 4.4 miles 4 times a week. I had bad knees because I was over weight and used it as an excuse not to run. when I got over myself I just went out and did it. started walking...then running. Now no one can stop me from running.

    might want to try swimming.
  • librarydebster
    librarydebster Posts: 177 Member
    It depends on your injury and what your doctor thinks you can do but my co-worker's dr told her that he could either do knee surgery on her or she could use her exercise bike for good results. She chose the bike and is doing great. I am also using a stationary bike because of my heel spur.and I am losing a lot of weight that way, combined with eating well. Hope this helps!
  • mary2178
    mary2178 Posts: 10 Member
    Elipticals are amazing and very easy on your knee. If you have some money to purchase one, you can watch TV and use the eliptical all at the same time without much effort. As your knee strengthens to slow movement on it (give it time), then increase your speed slowly. The impact is off of your knees and has really helped me to at least walk distances without my knee killing and swelling up to twice it's usual size after long days on my legs.

    Good luck with all that you are doing.
  • Sunnydale14
    Sunnydale14 Posts: 36
    If you've got old injuries, I'd consult a doctor first before you start doing anything.

    Otherwise, you can do things that focus on your upper body, like shadow boxing, or lifting weights. Swimming can't be done at home, but if you can get to a pool, it's a great way to get exercise but with your joints supported.
    What about something like pilates or yoga?
  • sijomial
    sijomial Posts: 19,809 Member
    Weight loss comes from calorie deficit not from sweating off a few calories at home.
    Having said that I admire your determination to overcome your injury.

    Having had quite a few chronic knee injuries I know it's crucial to build the strength in the leg muscles to support damaged knees and also to manage the injury properly. You really should be starting with advice from a Physio on how to achieve that.

    In very general terms you can start with static leg raises, move on to slow stair climbs (going up is safe than coming down!) and then to bodyweight squats but it's crucial you avoid further dislocations. Controlled movements like cycling or rowing are much safer, especially when you are building strength. Yoga or Pilates would be good.

    A proper knee brace (not those elasticated ones!) from someone like Donjoy should prevent further injury and allow you to progress. I played competitive squash for ten years wearing my knee brace despite a highly unstable knee.
  • PJPrimrose
    PJPrimrose Posts: 916 Member
    Ditto on seeing a medical pro. That said, there are a ton of home DVDs with very mild exercises for folks with physical limitations!
  • Hiker_Rob
    Hiker_Rob Posts: 5,547 Member
    I'm going to say ditto on the see a physiotherapist. But having said that, cycling and swimming are low impact and are great cardio workouts.
  • MelissaPhippsFeagins
    MelissaPhippsFeagins Posts: 8,063 Member
    Walking
    Bicycling
    Swimming

    All are easy on the knees. You might want to wear an elasticized knee support brace when walking, and stick to flat surfaces. You could also see a Physical Therapist to learn exercises that will strengthen the muscles around your knee, so you can work out without the fear of reinjuring your knee.

    +1 - I've walked off 39 lbs since joining MFP and a little bit before that because I was looking at having knee replacements before I turn 50 if I didn't.
  • Flossiesdoll
    Flossiesdoll Posts: 48
    Crawl is better for dodgy knees than breaststroke.
  • CynthiaT60
    CynthiaT60 Posts: 1,280 Member
    Agree about getting advice from a good PT (maybe even more than from a doctor).

    I have severe knee arthritis. I find that biking (start with low resistance) and swimming (agree about the crawl, but the breaststroke is usually OK if I don't overdo it) are fine. I will never run again in my life unless I have to escape from something or save someone's life; it puts massive pressure on the joints. Walking is better.
    For me, the elliptical is *not* fantastic for the knees. It's low-impact, which is good, but it requires reasonable strength and stability, which you may not have (yet).
    And stop whatever you're doing immediately if you notice sharp pain (tiredness is usually not a problem, but real pain is).

    But good advice is key. Everybody's different.

    Good luck!
  • WinnershCyclist
    WinnershCyclist Posts: 8
    try cycling its non impact
  • zoeysasha37
    zoeysasha37 Posts: 7,088 Member
    I also have a knee Injury, my doctor said I'm the youngest candidate he's seen for total knee replacement surgery. I don't do much exercise at home, I prefer the gym. But at home I use kettlebells and just improvise if a certain move puts too much stress on my knee
  • Breizier
    Breizier Posts: 221 Member
    Elipticals are amazing and very easy on your knee. If you have some money to purchase one, you can watch TV and use the eliptical all at the same time without much effort. As your knee strengthens to slow movement on it (give it time), then increase your speed slowly. The impact is off of your knees and has really helped me to at least walk distances without my knee killing and swelling up to twice it's usual size after long days on my legs.

    Good luck with all that you are doing.

    I have bad knees, and the consultant said stay away from the elliptical because it would further damage my knee. I can only use a stationary bike if the action keeps me in an upright position as you would be on a bicycle; doesn't put me in a prone position or have my legs forward (like the position of a child's tricycle or recumbent bike).
    Walking is good but not down steep hills. I could go on.

    Get specialist advice before you do anything. what works for one injury doesn't work for all.

    Y
  • librarydebster
    librarydebster Posts: 177 Member
    one of my friends told me that her surgeon recommended she bicycle or get knee surgery. she bicycles. but ask your doctor.
  • earlnabby
    earlnabby Posts: 8,171 Member
    I have a bad knee too and my cardio is water aerobics. Since you are looking for something to do at home, think about a recumbent elliptical or bike. They are easier on the knees than the upright ones.

    I do agree with others, you probably should see a physical therapist first who can give you the best things to do for cardio that won't compromise the knee but also things that will strengthen it.
  • MissJay75
    MissJay75 Posts: 768 Member
    A great way to get some cardio in at home - you can sit in a chair and using hand weights do punches (like boxing). You can up the weights as you get stronger, and speed up or slow down, and punch with more or less force as needed. This will definitely get your heart pumping!
  • angela233Z
    angela233Z Posts: 312 Member
    I found this site of strengthening exercises - it might help?

    http://www.knee-pain-explained.com/knee-strengthening-exercises.html
  • RodaRose
    RodaRose Posts: 9,562 Member
    bump
  • heronh
    heronh Posts: 529 Member
    I HAD bad knees. Check out the egoscue website for exercise to correct your problen. A lot of times knee problems are due to misaligned hips. You need to strengthen you quads so you'd use your muscles instead of putting too much load on your joints. Before I started seeing a Bowen practioner, I can't run or do long hikes. My knees grind when I walk. After about 7 months of doing specific strengthening exercises I can run, do long hikes and even jump with no pain!!
    The exercises are boring and some of them difficult but I stayed on course, taking it slowly and now I am reaping the benefits. Pain free knees are fantastic!!!!!!
  • sungoddess337
    sungoddess337 Posts: 62 Member
    Can you explain what DDP and MFP yoga are? I have arthritis in both knees and left shoulder and have very limited range of motion. I can only walk about fifty feet before having to rest...for the pain to ease up. I love to dance but have been sedentary for more years than I can remember. My muscles are really tight and stiff. That is why I thought I need to do something to stretch before I try real physical exercises. I am very unstable due to my huge belly...My doctor wants to do surgery to remove what he calls excess tissue but I can not get the money I have to pay. That said, I want to continue to loose weight until I can have the surgery. I want to be free to do what I want without fear of falling. I don't have access to a pool but am talking to my doctor at my next appointment to see if I can go to therapy and do some work in the pool. Sorry so much but any suggestions will be appreciated.

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