Track & Field KILLED MY KNEES...HELP!!!

melanie3900

I ran track from age 7-18. Now almost 10 years later, and 35 lbs heavier I'm at a stand still (literally) when it comes to working out. My doctor told me I'll forever have fluid on my knees and I just need to take it easy when working out.

Well, now I'm too the point when 5 minutes into a run, I feel it in my knees.

I'm down 14 lbs so far and my metabolism is so much higher, however, my knees are holding me back. I'm trying to stay motivated to keep losing this weight, but now I don't know what to do. I feel like walking isn't burning enough calories at this point, and doing only upper body workouts will only get me so far.

I need some tips/advice/motivation on what kinds (if any) of workouts I can do that are less stressful on knees. I'm so close to reaching my goal and I don't want to set myself back.

Please help. Thx!!

ValerieMomof2

Just out of curiosity, what type of doctor did you see?? If you saw an ortho, I sure hope they offered more suggestions, Physical Therapy or something that could help

Mokey41

I shattered my knee joint 30 years ago and they told me I would never walk without a cane. I have chronic inflammation and fluid on that knee but I started out doing squats and lunges until I built some decent leg muscles to support me knee. I've always been active but never tried running until 2 years ago. I started slow with C25K and I can now run 10K no problem. Don't let a doctor hold you back unless they can really prove to you that you're doing damage.

MissbusyLizzie

Swimming?

veganlisa

Have you tried the elliptical?

otrlynn

Well, I'm 60 and have had some intermittent knee pain (but no specific diagnosis). I just know that sometimes they bothered me going up or down steps, and I couldn't really do squats without knee pain. My pain however was not severe and did not interfere with daily activities, including taking long walks. I started working out at a gym about 6 months ago. I first used the treadmill, then the elliptical. I recently added walking lunges and I find that my knees will tolerate them if I do them every other day. I started with what I could do before my knees started hurting and just built up from there. I have not tried running, and think that I can probably reach my fitness goals without it. I believe that as the muscles in my legs get stronger, they offer better support for my knee joints, and I currently am pretty pain free. Of course, every pound lost also means less stress on the knees.

berkra

I started running when I was way heavier than today, of course my knees did not thank me
But...
I got a knee brace and took it slow, every mile run and walked helped me to get stronger
I started biking to get the pounding of my knees and get my legs stronger
Overall I lost 60+ pounds since I started and roughly 43+ on MFP

If you can walk you can get out and improve
If you want to run you can get there
Nobody tells you that you have to run without breaks or as fast as the Kenians (The super runners in the Marathons)

AyaKara

Strength train to shape your body (you'll get to your desired shape & size without losing much weight) & use the elliptical for cardio since it's very soft on the knees!

Happyme2009

Don't run! Ever!
I have damaged knees and herniated disks from an accident. But I am quite of a gym addict.
There are lots of things to do.
First, never run, never do anything high impact, never go on stairmaster, never do lounges, squats, leg press.
Everything else is doable.
Do try elliptical, seated bike, ski machine. And all the weights and machines you want, except what I mentioned above.
Good luck!

melanie3900

THANK YOU EVERYONE FOR YOUR ADVICE AND TIPS....AND MOTIVATION :-) !!!!

I went to an Orthopedic doctor, and yep, that's all he told me. He also told me my knees will flare up sometime, so I'll have to come in and get the fluid drawn out. $300 down the hole and still no better advice. Luckily my husband works for a football team, so I will ask the trainer on their advice on PT.

I'll definitely try he elliptical again. My first few tries I couldn't get that rhythm going haha! And since I live in FL, I will give swimming a shot too!

Thanks again!! BIG SMILES!!!!

rrowdiness

Similar probs to you, running got me out of being overweight but even a year of irregular running has ruined my knees and ankles.

I bought a $500 bike and cycle to work 3 times a week. It's 25km each way, takes about an hour so 50km / 2 hours cardio a day, at my weight that's around 1800 calories. No cost of fuel or public transport, no gym membership. Low impact on joints if you keep your cadence (cycle rate) above 60rpm and on easy gears.

I also started swimming. It's hard, hard work to start with, but....1 hour swimming = 2.5km = about 750 calories, total body workout, tired but not sore.

Then if you want something to work towards, look for sprint triathlons in your local area this summer. 500 metre swim, 20km bike ride, 5km run. HEAPS of fun and something to work towards.

oandptech

Belly Dance is excellent cardio and GREAT for the knees. Very low impact and overtime can help build the strength in muscles around the joint. I have bad joints in general but especially my knees, everyday I dealt with pain. Now, 5 years into Belly Dance and my knees feel SO much better and stronger. And not just my knees, my core is much stronger and my back is finally feeling like it should (one leg if longer than the other and causes severe pain without my custom shoe : P )

melanie3900

Hmmm...sprint triathalons! I was a sprinter in my track days......pretty interesting. I can handle sprints!

Belly Dancing sounds fun too!

Thanks!!

ninerbuff

If your ortho told you NO, then try getting a second opinion. From my experience, anyone that I've taken on that had knee issues, were reduced with the correct strength training program. And to help with cardio, I had them boxing. Wish I could do an assessment on you myself.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

beautifulbrat

i have bad knees myself. i do treadmill every so often, a little bit of tae bo, leslie sansone, etc. when my knees get to hurting then i'll take a short break then go back at it for a little while longer or keep going. just depends.

upgetupgetup

I think once you've got an injury especially, running requires really careful technique to not **** yourself up permanently. My opinion is honestly to avoid running, and try things out (everything but running) and let your body do the talking. Get a membership instead of putting all your eggs/money into one machine. And, everything in moderation. That means:

- moderate intensity - don't go all out, to start

- moderate duration (30-45 mins, to start)

- moderate range of motion - no going nutty with heavy squats at a deficit - stay within the middle 75% of ROM

- minimize repetitive movements, both in one session and over the week. Split up your time on cardio machines. Shoot for a balance between speed & resistance, so you get a challenge without overdoing it either way. Maybe things with naturally varied movements, like dancing, or hiking, would be better.

ValerieMomof2

If your ortho told you NO, then try getting a second opinion. From my experience, anyone that I've taken on that had knee issues, were reduced with the correct strength training program. And to help with cardio, I had them boxing. Wish I could do an assessment on you myself.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

Those were my thoughts. I worked for years in athletic training/physical therapy and no ortho just said, sorry but you are just going to deal. They generally referred to a strengthening program and gave good advice on what to do. I hope the trainer can give you some good advice!