Knee Injury - exercise suggestions?

austindog2
austindog2 Posts: 128
edited December 2024 in Fitness and Exercise
Hi everyone :)

I injured my knee a couple of months ago while running (over-exercising, really), and am now confined to a j-brace and physical therapy for the next two months (diagnosis: distal IT band syndrome and patella-femoral syndrome.. generic running injuries!) However, this is the first time in the past few years that I've been so motivated to lose weight and get in shape, and I'm so frustrated that I can't go to the gym and exercise like I want to!

I've lost 10 pounds so far in the past 40 days by just watching what I eat (1500-1600 cal/day), walking to class, and going to yoga class a couple times a week. I know that's reasonable and I'm quite happy with the loss, but I'd like to lose another 10 with a lot of toning in the next two months... while stuck with this knee brace and inability to run, do the elliptical, etc.

So I suppose my question is for those who have worked through an injury like this - any suggestions? My physical therapist will most likely let me know what sort of cardio I can do, but I'm feeling a little helpless in other areas. I'd love to get on the Jillian Michaels bandwagon - I bought the 30DS a week before I hurt my knee, but the jumping around/squats probably isn't good for the injury. I've been thinking about getting some of her ab videos.. any suggestions?

Sorry this post is so vague, I'm just feeling a little helpless right now and would love to hear some suggestions from all of you wonderfully successful and inspiring folks :)

Replies

  • mmk137
    mmk137 Posts: 833 Member
    swimming & strength training (like upper body).
  • fearie_jae
    fearie_jae Posts: 107 Member
    Well mines a little different but this past sept I broke my knee cap and was in an immobilizer for 6 weeks. Once I was done w the immobilizer, I did PT and exercised very slowly @ first on my gazelle. (Very low impact) and worked myself up to force myself to keep pushing. Now while my knee still bothers me sometimes, I just keep my workouts low to mid impact and I know I'm making the muscles around my knee stronger each time I do anything. And I just started jillian michaels body revolution earlier this week. I just have to modify it so that I can handle it.. Good luck!
  • divalivious
    divalivious Posts: 213 Member
    i do deep water aerobics so there is little stress on your knees or back... only time you will be on your knees is for warm up and cool down but the deeper you go in the shallow the less of your weight you will feel on your knee
    not sure if some of the motions will aggravate your injury though so best to check with a fitness instructor at the pool and see what water programs they offer to work around your injury
  • cloud2011
    cloud2011 Posts: 898 Member
    Ask your physical therapist if you can start strength training...if you build up the muscles in your legs, it should help prevent future injuries, and will help you meet your goal of becoming leaner.
  • austindog2
    austindog2 Posts: 128
    Yeah, considering it's the IT band I'm not sure if I would even be able to go swimming because it would still rub up against the knee cap.. will inquire when I see the PT :)

    Any suggestions for ab exercises that don't involve knee-bending?
  • Taylerr88
    Taylerr88 Posts: 320 Member
    Yeah, considering it's the IT band I'm not sure if I would even be able to go swimming because it would still rub up against the knee cap.. will inquire when I see the PT :)

    Any suggestions for ab exercises that don't involve knee-bending?

    ropepulldowns standing
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