Bad knees...What exercises are safe?

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  • MMAQueen
    MMAQueen Posts: 279 Member
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    swimming is good.

    boxing you maybe have trouble, there is a lot of twisting and pivoting and lateral movement if your boxing properly.

    You could probably get away with a cardio kickboxing or cardio boxing workout.

    you should be doing squats and lunges and such to strengthen the muscles around the knee to help keep it together.
  • krisiepoo
    krisiepoo Posts: 710 Member
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    I would suggest that your best option would be to talk to a physio-therapist and if you have not had a specialist look at your knees, to have one do so. I would hesitate suggesting something not knowing exactly what the problem is. If it is a muscle imbalance you would need exercises to re-balance the muscles, if it is torn cartilage you can do exercises that will help stabilize the joint so the cartilage doesn't dislocate as often, if it is simply weakness then things that will strengthen the overall muscles of the leg could help, if it is a torn ligament physio can help, but only surgery will fix the problem. That is pretty much the case with torn cartilage as well. In short, this needs specialize professional help.

    This! I have knee problems too, off and on. They suggested weight training because strengthening my muscles will help give stability to my knees. Unfortunately 'bad knees' can be a huge range of issues.

    I have 'bad knees' but I'm running 15-20 miles a week now. It's usually worse when I'm fat and gets better as I lose weight and exercise more.
  • 1HappyRosie
    1HappyRosie Posts: 80 Member
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    Swimming is the best. Some places even have water Zumba!!
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
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    Before you just start doing stuff, I would go to see a doctor. Before you do any exercise it's good to build up strength. One of the most common cause of injuries is weak supporting muscles.

    I have had a number of knee injuries and there is no perfect exercise. If you have joint issues due to soft tissue problems like a worn or torn meniscus, the lower impact exercises like swimming, and the elliptical may work for you. Or you may have range of motion problems and things like biking can actually be worse.

    You may just need a good pair of running shoes, or need to lose weight before the knee can be totally healthy.

    You can build strength in your knee by doing lunges and squats, side-steps and eventually the agility ladder. Or you can do the machines at the gym.

    If it is painful now, try ice the first 24 hours, and heat after that. Add in some rest, anti-inflamatories and keep it elevated. And see a doctor if it persists more than a few days.
  • bigdal77
    bigdal77 Posts: 69
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    hi there yer ive got bad knees have to have steroids injection in my knees about every 3 months and ive been cycling for about 6 to 7 weeks now and im comfortably doing between 15 and 25 miles daily and even done 34 miles the other day so cycling is good swimming also but i haven't got the confiidence to go in the pool yet so good luck to you :)
  • CaraHeather
    CaraHeather Posts: 20 Member
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    I recommend a stationary bike. It is less stress on my knees than anything else I tried.
  • mfpcopine
    mfpcopine Posts: 3,093 Member
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    I would suggest that your best option would be to talk to a physio-therapist and if you have not had a specialist look at your knees, to have one do so. I would hesitate suggesting something not knowing exactly what the problem is. If it is a muscle imbalance you would need exercises to re-balance the muscles, if it is torn cartilage you can do exercises that will help stabilize the joint so the cartilage doesn't dislocate as often, if it is simply weakness then things that will strengthen the overall muscles of the leg could help, if it is a torn ligament physio can help, but only surgery will fix the problem. That is pretty much the case with torn cartilage as well. In short, this needs specialize professional help.

    I agree. I've had problems with both of my knees (Don't remember what caused them, probably an inflammation of the bursae.). I went to an orthopedist and probably to PT, where they would have given me electrical stimulus therapy and recommended\ exercises. I was also prescribed a brace for my knee that fit its dimensions. It was so long ago it's hard to remember the periods when I'd be kept awake by the aching, or when it was damp.
  • mfpcopine
    mfpcopine Posts: 3,093 Member
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    hi there yer ive got bad knees have to have steroids injection in my knees about every 3 months and ive been cycling for about 6 to 7 weeks now and im comfortably doing between 15 and 25 miles daily and even done 34 miles the other day so cycling is good swimming also but i haven't got the confiidence to go in the pool yet so good luck to you :)

    Just yesterday, someone who was recovering from an injury mentioned using a swim device held between the thighs that prevented her from using her legs while swimming.
  • bikinisuited
    bikinisuited Posts: 881 Member
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    Excellent websites!
  • SilkyHotspur
    SilkyHotspur Posts: 233 Member
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    As you up the mileage on stationary bikes, or spinning classes, or get a road bike, definitely check on the style of clips used. Most gym bikes use SPD clip pedals for example. Be aware that once you clip in, your foot is locked to a specific position, just make sure that you have enough side-to-side float in your heel movement to allow for natural knee flex, if not, you may notice knee pain creeping in, particularly if you've had joint problems in the past....Personally I like Speed Play pedals as they have 15deg of float, but there are other well know types....
  • taylersmiles
    taylersmiles Posts: 20
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    No problem!:smile:

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