Knee Advice...please

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Replies

  • gxm17
    gxm17 Posts: 374
    I was thinking of getting back into my yoga....never tried pilates.....I worry some of the yoga poses may be too much for the knee...and some I know are still too much for my recovering shoulders......lord I'm falling apart!

    When I first started working out regularly, my knees were a real problem and I couldn't do active lunges at all. It was yoga, with its static lunges, that helped strengthen the muscles around my knees. Warrior 2 and extended side angle are great for the knees, you can keep your hands on your waist if your shoulders can't yet handle any extension.
  • Witchmoo
    Witchmoo Posts: 261 Member
    I was thinking of getting back into my yoga....never tried pilates.....I worry some of the yoga poses may be too much for the knee...and some I know are still too much for my recovering shoulders......lord I'm falling apart!

    When I first started working out regularly, my knees were a real problem and I couldn't do active lunges at all. It was yoga, with its static lunges, that helped strengthen the muscles around my knees. Warrior 2 and extended side angle are great for the knees, you can keep your hands on your waist if your shoulders can't yet handle any extension.

    Brilliant thanks for that!
  • erinleigh76
    erinleigh76 Posts: 62
    may have to look into treatment myself...it's one of the reasons I'm finally taking this seriously (the weight loss)
  • SRH7
    SRH7 Posts: 2,037 Member
    I've worked through hip and knee issues for years. Mike Robertson has some very good info on hip strength and mobility -- I recommend that you start with his site: http://robertsontrainingsystems.com/blog/knee-strengthening-exercises/ I have his "bulletproof knees" product which is very in depth on knee anatomy, causes of issues and exercises to get you from bad to ok to great.

    I really want to avoid an eventual knee replacement so I try and do everything that I can to improve it daily!

    What a fantastic link! Thanks for this - got it bookmarked.
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    I just noticed in my comment that I said to look at the alignment of your knee cap when straightening it, but I meant to say when bending it.
  • roch1972
    roch1972 Posts: 113 Member
    I have patellofemoral syndrome also, and was also born with feet turned inward (it was corrected with casts and shoes), and I was injured in some bad car accidents (also hit by a car while I was riding my bike as part of my knee treatment), I'm also a dancer.

    There is the usual Rest, Ice, Compression Elevation (RICE)

    Strengthening the inner quadriceps muscles, and massaging the IT band (on the outer part of the thigh). This could help to re-balance the knee cap. You can see if this is an issue if when you straighten your knee, you see the knee cap is to the outer side of the knee. Seeing a physiotherapist would help.

    Biking is great for strengthening the correct muscles and also a cardio that does not hurt the knee.

    I can't do extended, high impact cardio, without breaks. I have to make other exercise choices.

    Oh, and also a lot of knee problems originate from the foot, so have your feet checked.


    I too had the patello-femoral syndrome and when I hurt my foot years ago my PT recommended the strength training for the quads. Now that I'm older I try to limit my running outdoors and take chondroitin glucosamine msm which helps A LOT.
  • Witchmoo
    Witchmoo Posts: 261 Member
    Ah ha just found two pilates dvd's in the drawer bought but never looked at......going to give them a go as they seem to focus on the things I've read about to help knee problems...fingers crossed!
  • Fenestra13
    Fenestra13 Posts: 30 Member
    Thanks for sharing this. My doctor hasn't mentioned insoles, but i wonder if they'd help me. I'll look into it!
  • swisspea
    swisspea Posts: 327 Member
    You need to REST, if you start pilates and yoga without the supervision of a doctor or a qualified instructor, you are putting your knees at further risk.
  • Witchmoo
    Witchmoo Posts: 261 Member
    It really has eased off though.....I managed the pilates yesterday with no pain.....do you not think that means I'd just overdone it with 30DS and the noise is just noise and not a serious as first thought. I will still mention it to the GP when I go on the 2nd.

    I just know if I stop exercise now I'll quit and I need to keep going......I know what I'm like....I am having a rest day today but the knee isn't hurting today...
  • Witchmoo
    Witchmoo Posts: 261 Member
    Well saw the GP today and the diagnosis for my knee is Chondromalacia patellae .......the recommended treatment.....only bloody yoga and pilates as I've been doing......very pleased as now I can get on knowing I'm not causing more damage.....hurrah!
  • thrld
    thrld Posts: 610 Member
    You don't have to do the 30DS every day. You are actually supposed to take recovery days it's (5 days week, with one day cardio and one day recovery). JM has said that the name was thought up by her marketing team, and that it's misleading. But if you need more recovery time --don't feel guilty about taking it.

    You can substitute movements if you need to. What's important is that you keep moving. If you have trouble with the lunges, then substitute something else for them, just substitute cardio for cardio and strength for strength . When I got to level 3, I found it difficult to do the 'rockstar' jumps -- so I did high-knees and jump rope instead.

    Try viewing the 30DS as a guide -- but not an absolute must -- there won't be a test. As long as you are moving, sweating and getting your heart rate up, then that's good. You can always supplement your workouts, if you feel guilty.
  • junejadesky
    junejadesky Posts: 524 Member
    The best thing is to consult your doctor. Although you could be letting your knee go over your toes in your lunges. That will certainly bring on pain.
  • eawest42
    eawest42 Posts: 5
    I play roller derby and my knees take the brunt of the stress and impact. I have found that icing on a regular basis is so so so important, and being on an ibuprofen shedule for a couple of days is amazing in what it can remedy. BUT, most importantly, don't ignore it. Go to the doctor if it does not get better.
  • Witchmoo
    Witchmoo Posts: 261 Member
    As above, doctor has confirmed it's chrondomalacia patellae.....and recommended yoga and pilates to strengthen the muscles around the knee particularly quads which will sort me out :)
  • meerkat70
    meerkat70 Posts: 4,605 Member
    Glad to hear you're able to proceed.

    30ds is notorious for screwing up knees, Fwiw.
  • nomoreFA
    nomoreFA Posts: 40
    I tore the tendon in my quad muscle 18 months ago. I had 4 months of p.t and took 10 months off from running. I continued to do other exercises though. I started running again 6 months ago and have now reinjured it due to a two week hiking and running vacation to Alaska. The doctor says I have tendonosis and chrondomalacia patella. I am back in p.t and so far it hasn't helped. My knee is in constant pain and I am tired of walking as a form of exercise. I have gained a wealth of info. on this blog. Thanks for the topic and posts.
  • 2hobbit1
    2hobbit1 Posts: 820 Member
    Glad to see you had your doc work it up!

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