Knee pain from 30 Day Shred

tistal

Since about day 4 of the 30DS I have been having almost sever knee pain on the outside of my right knee and now my left knee has started too. Along with the pain it feels SOOOOOO tight!!!! I did L2D1 yesterday and now the back of my right knee is killing me. I can not go a day without taking Advil just so I can get my workouts in. I am seriously considering quitting BUT I have had great results so far and feel kinda like a failure for considering quitting. Any advise??

Or does anyone have a good replacement for the 30DS? I can not afford P90X.

healthyliving_girl

I read a blog about a guy who had done the 30DS with some adjustments since he had knee issues:
http://www.theshredheads.com/2009/12/the-30-day-shred-2010-adaptations.html

Here's a blog with tips on knee strengthening
http://www.bodiesinmotivation.com/2009/08/knee-pain-and-30-day-shred/

I haven't tried it myself yet. It's on order, but I have been researching alternative ways and still use the DVD. I had knee surgery awhile ago and it still hurts if worked out too hard. :P

aklitten

I had to alter some of the moves (squats and lunges) when it seemed to stress out my knees. Never once did I consider doing it 30 days in a row. Just be careful--as an MFP friend said, I would never want surgery or to blow out a knee! So I took it easy when necessary.

lijparsons

I had the same thing when I did the Shred. I worked through the pain, took advil a couple of time per day, and the pain eventually went away. I'm not saying this is the smartest thing to do...it is just what I did. I didn't want to stop working out, as I was determined. It paid off for me. Do what your gut tells you to do. Good luck! :flowerforyou:

KellyRichwine

You need to modify the exercises so you don't destroy your knees. It can take months to heal from knee issues. Be careful and take care of yourself.

1HappyRosie

I've read that others that have bad knees use an exercise trampoline for the jumping exercises. Have you looked at the P90 without the X. Have also seen that others have really had some good results from it and it is quite a bit cheaper but it is also and older version. Just an idea. Keep with it!

juicygurl1

You might need to get your knees evaluated if they are swelling, hopefully it is nothing serious

jmjones66

I've started the 30DS 3 times, but NEVER get past the 1st level due to knee pain. I'm afraid to push it any further for fear of having long lasting knee issues. I normally do a great deal of walking, and have recently gone back to it.

tistal

You might need to get your knees evaluated if they are swelling, hopefully it is nothing serious

I have no swelling at all luckily!

tistal

I've read that others that have bad knees use an exercise trampoline for the jumping exercises. Have you looked at the P90 without the X. Have also seen that others have really had some good results from it and it is quite a bit cheaper but it is also and older version. Just an idea. Keep with it!

I was just looking at mini tramps today! That might be something to look into!

tistal

bump

Lorleee

Those who are saying they modify the exercise, can you explain? How are you modifying? I ask because I want to start this next week but I don't want to do anything stupid and injure myself.

tistal

Those who are saying they modify the exercise, can you explain? How are you modifying? I ask because I want to start this next week but I don't want to do anything stupid and injure myself.

When you do the 30DS, there is a girl that does modifies versions. Makes the moves easier for beginners. Not so deep in the squats and lunges, easier pushups, etc....

shelllular

I'm on L1D8 and my knees feel horrible. My thighs were also really sore, but that has subsided, now it's just my knees. They throb all day, and it honestly feels sort of like "growing pains". I'm trying to push through it, and hopefully my body will just adjust.

ninerbuff

There is "sore" pain and acute pain. If you feeling it in the knees and on the ligaments and tendons, then it's acute. More than likely your form is wrong, which is part of the reason why I'm not fond of home DVD's. It's one thing to watch the movements and another to actually do them correctly.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

princessdracos

There is "sore" pain and acute pain. If you feeling it in the knees and on the ligaments and tendons, then it's acute. More than likely your form is wrong, which is part of the reason why I'm not fond of home DVD's. It's one thing to watch the movements and another to actually do them correctly.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

One thing I really like about 30DS is that Jillian is constantly talking about correct form to avoid injuries. I've mostly had soreness in my quads...I sometimes have knee problems, but I haven't had any from this yet, but I try to be very concious of my movements. I do, however, want to reach through the screen and strangle her every time I hear her spout off about having 400lb people who do jumping jacks. :grumble:

rockette7

Are you watching your form for the side lunges? I find if I don't keep a close eye on them for that, my knees don't thank me for it! I'm settling for less reps to make sure I get the form right. The movement is slower, but I'd rather than damage my knees! I'm hoping that with practice, the form will come more naturally and I'll get my reps up.

levi0823

I hurt my right knee doing lunges on the 30DS. It took 3 months before I could run the distances I was running before. I'll never do that video again!

2hmom

I quit after 15 days my knees hurt so badly. I don't know if it was the jumping jacks or what. She says if 400 lb people can do it...I have been 1 month on the bicycle so I want to try this again next week,we will see.

brendansmom1

One thing (and no, I am not an expert, just a klutz, so I have to really watch myself)

You have to be VERY VERY careful with the side lunges and the squats (the side lunges mainly) It is really easy to overextend your knee...watch the way you place your foot when you are doing the side lunges...if your foot is not in the right position...you can twist your knee...on the squats, as JM says in the video...watch that your knees don't go past your toes...the easiest way to keep that in mind is kinda "lean" your weight to your heels...keeps you thinking about it.

But, serious...the side lunges are probably the culprit. Perhaps you can do just the arms on that move for awhile.

Oh, and in the warm up...skip the knee circles....

Good Luck!!

2hmom

Thanks brendensmom,I will lean my weight into my heels. Very good tip. And skip the knee circles!

sjv1966

I had to quit doing the 30 Day Shred due to knee problems. I was recovering from a knee injury when I started (not a great idea!) and ended up re-injuring my knee and had to completely quit all high impact activities and take a break from my ballet training for several weeks to recover. During that time I concentrated on low impact things like walking, Pilates, strength training and lots of stretching.

30DS is a great workout but it is not a magic pill. There are lots of great workouts out there that really challenge you *without* putting so much stress on your knees. Check out some of the online sites where you can preview workout videos for free or if you have cable use the on-demand feature to find something you like.

If you really want to stick to the Shred then substitute the low impact moves they do for anything that is bothering you. For example in Level 2 you do a "high kick" as part of the cardio section. This move really got my heart rate up and was no impact so I did that any time something was bothering my knees. If any of the strength training moves are bothering you just substitute push-ups. :-)

But DON'T do stuff that is injuring you! 30DS has a cult-like following on this site and it is a good workout but there is lots of other stuff out there.

Sweet_Pandora

Check your form, your footware and the surface you are doing your workout on.

I developed an SI joint problem while doing Ripped in 30. I went to physio and it's on the mend.

I was wearing the shoes I run in to do the workouts so I was not getting the proper support for the kind of workout I was doing.

I just bought a pair of cross trainers and what a difference it makes especially doing the plyo moves.

Also since I workout in the basement on the concrete floor I have a 1/2" mat with my yoga mat on top for some extra cushioning.

Best of luck.

Karen

sweettthings

I'm having the same problem. The tendons and ligaments along the outer sides of my knees is where it feels tight and a little painful in certain positions. I hadn't thought about it being due to the side lunges, because I don't find those painful at all, but I guess that could be the move where an over-extention is occurring. I've stopped doing the jumping jacks, because that's where my knees hurt.

seebeachrun

I shattered my left patella about 6 years ago. That knee screams during all of Jillian Michael's workouts. I try to make sure I am hydrated really well on days I do her routines. I also slightly modify the exercises to reduce stress on my knee joint. Finally, I only do her routines twice a week. The other days I usually do BeFit in 90 on YouTube and occasionally a Denise Austin routine. I find that they are less stressful on my knee.

ninerbuff

There is "sore" pain and acute pain. If you feeling it in the knees and on the ligaments and tendons, then it's acute. More than likely your form is wrong, which is part of the reason why I'm not fond of home DVD's. It's one thing to watch the movements and another to actually do them correctly.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

One thing I really like about 30DS is that Jillian is constantly talking about correct form to avoid injuries. I've mostly had soreness in my quads...I sometimes have knee problems, but I haven't had any from this yet, but I try to be very concious of my movements. I do, however, want to reach through the screen and strangle her every time I hear her spout off about having 400lb people who do jumping jacks. :grumble:

I can tell someone to correct their form and they can still do it wrong. Many times I have to lay my hands on them and guide the movement. Little things like knee traveling "inward" when people come out of a squat or jump (and many very overweight people knees do buckle inward just even standing) indicate excessive stress on the tendons and ligaments. There is no substitute to having it personally instructed compared to watching it being done and attempting it.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

princessdracos

There is "sore" pain and acute pain. If you feeling it in the knees and on the ligaments and tendons, then it's acute. More than likely your form is wrong, which is part of the reason why I'm not fond of home DVD's. It's one thing to watch the movements and another to actually do them correctly.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

One thing I really like about 30DS is that Jillian is constantly talking about correct form to avoid injuries. I've mostly had soreness in my quads...I sometimes have knee problems, but I haven't had any from this yet, but I try to be very concious of my movements. I do, however, want to reach through the screen and strangle her every time I hear her spout off about having 400lb people who do jumping jacks. :grumble:

I can tell someone to correct their form and they can still do it wrong. Many times I have to lay my hands on them and guide the movement. Little things like knee traveling "inward" when people come out of a squat or jump (and many very overweight people knees do buckle inward just even standing) indicate excessive stress on the tendons and ligaments. There is no substitute to having it personally instructed compared to watching it being done and attempting it.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

I don't disagree with what you're saying at all. My point is that she reiterates how important form is, and it makes me very aware of it. But you're absolutely correct...nothing is as good as having someone who knows what they're doing watching your form and correcting it when necessary! Now get your butt over to my house and train me! lol

BAtobe

I had the same exact problem and my knees ended up hurting for months and months afterwards. I swear I still have lingering knee issues. I am WAY to scared to ever touch that video again!

lizz11

I realize this is a few months old, but I need a place to vent this same problem.

I was looking forward to this after all the positive results I've seen on MFP and started last Tuesday. I was pushing through the knee pain and managed to do 3 days of 30DS plus my normal workouts. I hate having to give up this early into a goal, but I'm starting to get concerned that the pain hasn't gotten any better in the last week.

I don't have a history of knee issues so I'm hoping that this will all go away if I take a break. I have an active trip to New Zealand planned in a month and can't risk being injured. I'm just really disappointed - I was so looking forward to something new after a few months of weight loss plateau.