Bum knee, advice please

kitty_764

:flowerforyou:

I injured my knee a little over a week ago (going to docs Monday to get the Rx for an MRI). I did "Walk Away the Pounds 3 miles" a week ago (yes, after the injury) one time and I really loved it but I paid for it the next day. I really want/need to do something, I'm almost tempted to do at least 1 mile, but the last thing I want to do is injure it more and be out of commission for even longer.

Any advice on what I can do in the mean time? I'm a beginner as far as exercise goes, and I don't have a gym membership or workout equipment at home.

Thanks!

RainHoward

pool, walk in the water.

kitty_764

Thank you. Unfortunately I don't have access to a pool

RainHoward

in that case I would suggest investing in a good brace with strong lateral support and quality shoes. Slow walks.

My knees are so shot I'm on disability so I know what you're dealing with. It sucks.

matt2442

Let it heal before you do much but the bare minimum...you dont want to be the next Derrick Rose!

12skipafew99100

rest until you know

deathbypretzel

You can do arm strength training with cans or filled water bottles. For now, avoid using your knee until after your appointment.
I injured my hip when I was younger, didn't let it heal, and have now caused permanent damage. You've only got one body, so do your best to protect it.

leighann881

I broke my ankle on 2/3 and have been non-weight-bearing up until this week (now I'm partial).

I did:

2/4/6/8/10/8/6/4/2 (reps)
Floor wipers
pushups on knees (you could modify with one straight leg and one bent knee)
seated kettlebell swings
one-legged burpees (yes they can be done)

12x5:
30 sec one-legged jump rope
(assisted) pull-ups
barbell rows at 30#
bicep curls


2/4/6/8/10/8/6/4/2 (reps)
tricep dips
knee to elbow twists *
bodyweight skullcrushers
back extensions

5 sets
30 sec planks (superman* variation if knee supports)
hanging knee raises

*partial weight bearing

kitty_764

Thank you everyone! Much appreciated :happy: