strength training with bad knees and feet

cppeace

So I currently weigh around 273lbs and have joined the ymca so I can do swimming as a good cardio exercise that won't bother my bad feet or knees at this high weight. When I was steady exercising a year and a half ago, I started at a lower weight (240ish) and didn't have near the problems with my knees. I work retail on my feet all week and naturally have bad feet which leads to knee problems if I try and add dance, aerobics or too much walking. Swimming I enjoy and is easy on my feet and knees.
I plan on swimming 3 days a week as my schedule allows.
I would also like to add some strength training to my routine twice a week. The problem is I don't want to do much on my feet or that will harm my knees. The ymca has a wide variety of machines and equipment. What would ya'll reccommend for someone with my particular problems?
I simply want to maintain my muscles, help my core, help toning evetually and be able to lift a little more over my head really.
I don't want to bulk at all or get ripped guns.
Thanks,

gypsy_spirit

I started close to where you are. My balance and strength sucked. So I was advised to start with body weight strength training. I used NerdFitness.com and did their beginner program.

You want to talk about amazing results? I felt like a different person. It starts you where you are. I had balance issues and a very bad knee that would just "give out" on me for no reason. Strengthening the leg muscles (and losing 100 pounds) has stopped that.

After about four months, I invested in a barbell and some plates and I've been lifting heavy since.

Go at your own pace. If you want to start with a barbell - I did the Stronglifts program. It's available free online. Check out the group feature on MFP to find other beginner lifters (http://www.myfitnesspal.com/groups/home/10118-eat-train-progress is a great group).


Good luck & you're going to love how strong you feel!

ETA: It takes a lot of work to become ripped. Eating at a calorie deficit you will not gain muscle - but you will preserve what you have. Strength training helps you lose fat while you keep more lean body mass.

Lofteren

You just have to find movements that don't irritate your injuries. For example, right now I have patellar tendonitis in my left knee so I have to do box squats at parallel instead of deep free squats, a while back I had an issue with my pectoral tendon so I had to do close grip incline bench presses instead of flat bench, before that I dislocated my left SI and I couldn't squat at all so I did really heavy sled drags forward and backward to keep my lower body mass while I healed up. It's all about finding a workable compromise when you have something that hurts. You may not be able to train optimally but you can still train and get results. Stay away from the machines and do free weight exercises.

SunofaBeach14

Do what you can, there are always work arounds, but you need to be focusing on cutting calories and losing weight as it will take pressure off your joints.

EatingAndKnitting

I have had a bad knee my whole life. It was finally fixed with surgery last year, so I can actually work out, but there are still exercises I can't really do (lunges, and anything kneeling down).

If you can afford it, I'd recommend getting in to see a physical therapist, or a personal trainer who knows how to deal with knee injuries, and have them help you come up with an exercise program. Losing weight will help a lot with knee problems, so will strengthening the knee muscles.

cppeace

By bad knees I mean if I exercise on my feet after working they progressively get worse, by my 3rd day of work my knee or knees are swollen, in pain and usually my first day off I can barely walk. I have strong legs, just high arched feet that over supinate alot. Swimming is great for my cardio.
I am watching my diet, I have lost alot of weight before and know how. I've just never strength trained before.

gypsy_spirit

By bad knees I mean if I exercise on my feet after working they progressively get worse, by my 3rd day of work my knee or knees are swollen, in pain and usually my first day off I can barely walk. I have strong legs, just high arched feet that over supinate alot. Swimming is great for my cardio.
I am watching my diet, I have lost alot of weight before and know how. I've just never strength trained before.

Maybe until you lose some weight to relieve that stress on your feet, you could use the pool. Get ankle weights and wrist weights and let the water and resistance be your friend. Walking around the pool with the weights on could be a good, strong work out.

elliej

I don't want to bulk at all or get ripped guns.

GAH why is it that women keep talking like this?? You will only 'bulk' and gain muscle if you are eating at a calorie surplus and training for that specifically. Doing some free weights at the gym, even lifting heavy, will not make you Arnold Schwarzenegger

randygalliano98

I ride a bicycle to help strengthen my legs and knee's. it is low impact and has helped me tremendously

EatingAndKnitting

Go to a sports store and get fitted for some proper shoes to help with the over supination. That won't help with swimming, but it'll help with everything else you do during the day.

3laine75

I'd say, machines may aggravate any knee issue you have (unnatural movement). Your ankles may just be stiff and need a good stretch before working out?

Squatting with the barbell has improved my knees 100%. Don't know if you have the same issues as me though

When doing anything, stop if you're in PAIN.

derik999

Progressive body-weight squats would be preferable to machines or weights if you are trying to get around any type of injury.

Don't worry about getting "bulked up" with weights, it's a misnomer amongst women who exercise. Resistance training promotes increased bone density, tendon and muscle strength, etc. As long as your eating plan is in line with losing weight you'll be fine.

cppeace

I don't want to bulk at all or get ripped guns.

GAH why is it that women keep talking like this?? You will only 'bulk' and gain muscle if you are eating at a calorie surplus and training for that specifically. Doing some free weights at the gym, even lifting heavy, will not make you Arnold Schwarzenegger

Not trying to be the least bit offensive, but I have seen pictures of women on here who have guns. They have small man-like arms. I knock no one, we all have our own vision of what we want or like and I simply am not a huge fan of "guns" on me. I know I will not turn into a body builder but I also don't want mini men's arms. Don't know how else to phrase it. I'm sorry if I offend with my preference.

h7463

Go to a sports store and get fitted for some proper shoes to help with the over supination. That won't help with swimming, but it'll help with everything else you do during the day.

My first thought, too. My uncle was a cobbler/shoemaker, who specialized in fitting shoes (stylish shoes, too, not just ugly comfort shoes) to podiatrists' specifications. I heard a lot about how much of a difference it made for his customers, to have proper shoes, not just for exercise, but for everyday life.

Etherlily1

I go to the Y and they have water weights used to help you tone up in the water. You can do all kinds of strength training in the pool keeping the pressure off of the knees and feet. I would recommend seeing if they have an Aqua Toning class and starting there to learn the exercises. Google around on water toning and see if you can find some exercises you think you can do. Water planks are just as effective for your core as they are on land.