Leg exercise ideas? No squats or lunges allowed

fittocycle
fittocycle Posts: 827 Member
in Fitness and Exercise
I had arthoscopic surgery to remove a torn meniscus and also "clean up" some loose cartilidge due to arthritis. My doctor told me not to do squats, lunges, or leg extensions-ever again! :ohwell:
Any ideas on other things to do to strengthen my legs and knees? I can do biking/spinning which will help but other ideas are welcome.
Thanks so much!

Replies

  • Wonderob
    Wonderob Posts: 1,372 Member
    I had arthoscopic surgery to remove a torn meniscus and also "clean up" some loose cartilidge due to arthritis. My doctor told me not to do squats, lunges, or leg extensions-ever again! :ohwell:
    Any ideas on other things to do to strengthen my legs and knees? I can do biking/spinning which will help but other ideas are welcome.
    Thanks so much!

    Take your guide from the experts - football (soccer) rehabilitation after the very common knee ops (Cruciate in particular) often start in the pool. Whilst you can't do squats/lunges, I bet you can do them in the pool where weight is more venly distributed. Worth a thought anyway
  • wellbert
    wellbert Posts: 3,924 Member
    Can you do dumbbell step ups?
  • fittocycle
    fittocycle Posts: 827 Member
    Thanks for the great ideas! I love the idea of the water workout. I'm not much of a water person but I'll what I need to do!:smile:
  • thomasdat
    thomasdat Posts: 1
    You can also try box squats. They are safe on the knees and keep the stress off of them when on the box. Leg presses are another safe alternative. Just with both of these exercises make sure your knees are over your ankles. Meaning keep them behind your toes and straight above the ankle as much as you can. It will help to keep less stress in the knees. Also you want to focus on strengthening your hamstring to strengthen your knees.
  • bikinisuited
    bikinisuited Posts: 881 Member
    Mind sharing what box squats are? Thank you much appreciated.
  • dvisser1
    dvisser1 Posts: 788 Member
    Box squats:
    http://stronglifts.com/build-explosive-strength-how-to-perform-box-squats/

    To the OP, was this recommendation to never do squats or lunges ever from the surgeon or your general family doctor? Trimming a torn meniscus and cleaning up loose chips in a knee is a pretty routine sports surgery now. Lots of professional and amateur athletes have had that done and get back to competing, which includes significant strength training. If that is from your family doctor, get a second opinion (not an internet opinion). If it's from the surgeon, have them hook you up with a good physical therapist if you are not already working with one.

    Back step lunges do not have the impact of a standard lunge since the leg you're training never comes off the ground and might end up being acceptable, it's worth asking the doctor or physical therapist.
  • LupaNera
    LupaNera Posts: 170
    I will go for the water of course with a good trainer and you should tell them about your knee so they can adjust your exercises. I've done for over one year acquagym classes in deep water without touching anywhere. We worked a lot for legs strength. The funniest thing was to do leg presses on the floating tube and lots of kickbox kicks in water.
    I also hate water and I can sink anything if I want. Just use the floating vests they gave for the class and I was safe and having fun in 3 mt water :)
  • Danflex
    Danflex Posts: 14
    I had the same procedure a few years back. My Vastus muscles disappeared. I was told the opposite from my surgeon. He said I needed to do squats but only after physiotherapy. All body weight for starters. He even told me to do leg extensions which I later found out was a bad exercise. The leg extension bothered me and I relaxed on all leg strengthening. Big mistake. A few years later I paid the price again for not rehabbing. I bet if the squats are done correctly it would help. Maybe I am wrong but my guess is most surgeons don't know that much about strength training technique.
  • Jynus
    Jynus Posts: 519 Member
    if you doc said never again, get a new doc. seriously... docs piss me off more than anyone else with the BS i'm constantly hearing from them on things like this. find a good sports physiotherapist, they actually have some brains.
  • Heather_Rider
    Heather_Rider Posts: 1,159 Member
    I had arthoscopic surgery to remove a torn meniscus and also "clean up" some loose cartilidge due to arthritis. My doctor told me not to do squats, lunges, or leg extensions-ever again! :ohwell:
    Any ideas on other things to do to strengthen my legs and knees? I can do biking/spinning which will help but other ideas are welcome.
    Thanks so much!

    Take your guide from the experts - football (soccer) rehabilitation after the very common knee ops (Cruciate in particular) often start in the pool. Whilst you can't do squats/lunges, I bet you can do them in the pool where weight is more venly distributed. Worth a thought anyway

    i have to agree.. the pool is the way to go for working out any injury that may require resistance! I run on my elliptical, which is AMAZING for no kne pain! Good luck to you!
  • trinitrate
    trinitrate Posts: 219 Member
    Calf raises should be low stress to the knee if you're keeping the weight within reason (initial extension would require a little stress).

    As long as you are allowed to move the full range of motion, slow kicks might be something to consider. They won't develop a lot of big muscle strength, but are great for working on all those stabilizers and especially your hips. Do them slowly, and if youre really flexible resist the urge to kick really high. For strength you want to do this at around 90 degrees. Placing your back foot facing away from the kick will also avoid some knee stress. This is in the neightborhood of what Im talking about: http://www.youtube.com/watch?v=XFRVF0wo7y8

    A nice side effect of the slow kicks is that you should gain some flexibility and balance.
  • raeraeti
    raeraeti Posts: 108
    In Pilates we had to do leg circles-
    lay on your back, with one knee bent and that foot on the ground. Raise the other leg and point your toe at the ceiling. Start with small circles (draw them with your toe). Do 10. Then 10 medium circles, and if you can then do 10 huge circles.
    Switch directions and repeat.
    Then switch legs!

    It burns.
  • chooriyah
    chooriyah Posts: 469 Member
    Second the elliptical/cross trainer suggestion - as good as running but much less potentially harmful impact on knees and ankles. Also, long walks? There are some good strength building poses in yoga as well, though it might be good to do with a teacher so that you don't aggravate the injury...
  • raeraeti
    raeraeti Posts: 108
    Another thing you can do is this (I don't know the name):

    get on your hands and knees (like a dog not a plank but still keep your core tight)

    with one leg, kick backwards and towards the ceiling. switch legs. you should feel it in your glutes
  • snowbike
    snowbike Posts: 153 Member
    if you doc said never again, get a new doc. seriously... docs piss me off more than anyone else with the BS i'm constantly hearing from them on things like this. find a good sports physiotherapist, they actually have some brains.

    Quite agree ... second opinion is needed! sounds like your not actually fixed!
    If I couldn't squat my own body weight, I cant see how I would cycle, swim, run or even walk far.

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