Low impact strength training for legs?

magj0y
magj0y Posts: 1,911 Member
in Fitness and Exercise
I'm having some hip issues that I'm getting taken care of next year (I don't have 3 months to just sit on my butt and recuperate per hip) Swimming isn't much of an option, if I swim more than twice a week my skin is very unhappy with the chlorine. Stuff like squats just aren't an option anymore

Any suggestions would be much appreciated.

Replies

  • Vonwarr
    Vonwarr Posts: 390 Member
    If you have injuries/hip issues, it might be best to speak with a physiotherapist regarding what would be good low impact strength training options that will keep your specific injuries in mind.
  • chuckyp
    chuckyp Posts: 693 Member
    Cycling with a fairly high resistance?
  • chivalryder
    chivalryder Posts: 4,391 Member
    What Wolfstar said.
  • angelkelly68
    angelkelly68 Posts: 1
    My vote is with Wolfstar. I see a physical therapist for my "leg issues". If it weren't for him, I would have had to quit my job because I would have kept re-injuring myself. A good PT is an excellent resource!! Now because of him, I'm able to walk 2-3 times what I could walk before - and faster !! And I've also taken up biking!
  • gabrielled
    gabrielled Posts: 247 Member
    Holy cow. We are in the same boat! I have had two cortisone shots for bursitis in the same hip. They both were ineffective within a week. This Friday, I'm getting the 'front of hip' injection at the hospital, and have to be driven home from that one. Great. Might even lose feeling in my right side for a day or so. I've already been told I have arthritis in both hip joints and that I will need hip replacement eventually. I'M SO NOT READY! I'm only 42, and we have longevity in our family. My grandfather is 100 and didn't move into a care home until 6 months before his birthday. I've done the research. Hip replacements only last around 15 years, and third ones usually don't have great outcomes! NOOOO! And again I say NO! I am trying to get my weight low enough with diet and mild exercise. Try to find a gym with salt water in their pool. I have been doing leg swings and leg circles, but the larger leg circles motion makes BOTH hips click in BOTH directions. I want to know what information you get here as well.
  • gabrielled
    gabrielled Posts: 247 Member
    Cycling with a fairly high resistance?

    Depends on the bike. For me, it has to be recumbent or one that doesn't bring my knees up high.
  • hapilymarried2006
    hapilymarried2006 Posts: 27 Member
    I have startd to do intervals on the treadmeal my hips also hurt and I cant do squats either so i started doing these intervals where i walk at a 3.0 for two mins then jog for two mins and i continue to do this for a total of thirty miins then go to the eliptical on either intervals or weight loss for thirty mins im starting to see a difference already and losing inches like crazy :)
  • Mummyadams
    Mummyadams Posts: 1,125 Member
    Spinning or just cycling? I am not allowed to squat either and injured my knee cartilage so did 2 weeks of cycling only and am all good.
  • gabrielled
    gabrielled Posts: 247 Member
    I have startd to do intervals on the treadmeal my hips also hurt and I cant do squats either so i started doing these intervals where i walk at a 3.0 for two mins then jog for two mins and i continue to do this for a total of thirty miins then go to the eliptical on either intervals or weight loss for thirty mins im starting to see a difference already and losing inches like crazy :)
    EEEK! The impact of jogging would damage my hips even more. I can use the elliptical and do HIIT there.
  • acmilan11
    acmilan11 Posts: 36 Member
    OMG, i had hip issues to. I've always been a runner (to keep in shape). last year I had extreme pain in my right hip.
    I couldn't run, it didn't hurt during running, but after. I even felt the while in bed. It got so bad that it hurt to walk. I gained 20lbs since last year. My personal trainer told me to see a sports doc. It turns out...all i had to do was to stretch. I have to stretch twice a day and drink whey protien (try Isopure). I recently started running again and there is NO PAIN!!!!!
    I hope it all goes well for you!!!!!
  • wellbert
    wellbert Posts: 3,924 Member
    high resistance cycling is a bad idea.

    Unfortunately, all the best leg exercises involve the hips to a huge degree... Though you might get away with deadlifts.
  • JNick77
    JNick77 Posts: 3,783 Member
    Do you have access to an exercise sled that you can push or pull?
  • Oranda
    Oranda Posts: 121
    Perhaps swimming, but I agree about seeing a physiotherapist.
  • Oranda
    Oranda Posts: 121
    oops, just read the part about swimming. nvm
  • ZeroWoIf
    ZeroWoIf Posts: 588 Member
    I am with wolf on this one to be honest with you. Any advice that we can give you may cause further harm. A specialist in your situation would better assist you.
  • gabrielled
    gabrielled Posts: 247 Member
    oops, just read the part about swimming. nvm

    I think if she looks around, she might be able to find a pool that uses alternate (non-chlorine) chemicals. The gym I go to uses salt-water.
  • magj0y
    magj0y Posts: 1,911 Member
    each hip joint has a small tear in the ligament. Doesn't matter what I do as it will take a lot to do any more damage. It's just a matter of finding something that I can do with the least amount of pain. walking = pain after about 10 minutes when it's bad. On a good day about an hr, sucky. My pain thresh hold went out the window after my last kid.

    We have 3 indoor pools out here in podunk, and they all suck :(

    **non-surgical options have been a fail, so that sucks.

    Just looking for trimming down my legs so when I do get surgery, weight gain won't be horrible.
  • gabrielled
    gabrielled Posts: 247 Member
    each hip joint has a small tear in the ligament. Doesn't matter what I do as it will take a lot to do any more damage. It's just a matter of finding something that I can do with the least amount of pain. walking = pain after about 10 minutes when it's bad. On a good day about an hr, sucky. My pain thresh hold went out the window after my last kid.

    We have 3 indoor pools out here in podunk, and they all suck :(

    **non-surgical options have been a fail, so that sucks.

    Just looking for trimming down my legs so when I do get surgery, weight gain won't be horrible.

    Sorry you don't have better pool options. I have 'reduced space' in both hip joints. I can walk and it actually feels better afterward because I have arthritis developing and walking 'lubricates the joints,' but it's so hot right now I have to walk at 6 am. I am savoring my summer because it's likely I have two weeks left, and this incoming bunch of 8th graders-wow-drama. I want to be ready for them. Have you had cortisone shots? I felt like a super hero, for a week anyway. Then the effect was gone and I was in pain again. I have my fingers crossed this next shot works and gives me some pain-free time. It's in the FRONT of my hip this time. I've never heard of it before my doctor started talking about it.
  • Ph4lanx
    Ph4lanx Posts: 213 Member
    Can you do things like cross-trainers? or Step machines?
  • karaks
    karaks Posts: 108 Member
    This may sound crazy, but have you tried jumping on a mini trampoline? I have one that has bungee cords instead of metal springs, so the bounce is much softer and most of the impact is taken out. I have bad knees and have gone through 2 surgeries in the last two years. I lost pretty much all the muscle in my legs after the first surgery because I was on crutches for 4 months. When I got the mini trampoline, I started off just bouncing on it, without lifting my body off of it. After a while, I started bouncing higher. Then I went to doing things like jumping jacks, jumps, jogging, etc. It has really helped and my legs are almost in as good shape as when I was running, but I don't have to worry about the impact...
  • magj0y
    magj0y Posts: 1,911 Member
    tried the cortizone shots... I *hated* the doctor! OMG, he was such a condescending jerk. It didn't help that he had an accent, I'm not good with them when people talk fast. and it didn't last long.

    I've done trampolening stuff...not so much!

    Hopefully, I'll be able to get enough info so that my leg muscles don't get too bad.
  • otrlynn
    otrlynn Posts: 273 Member
    Again, I would ask you doctor to refer you to a physical therapist. If the doc has essentially said that you can do anything that doesn't cause a lot of pain, perhaps you could try straight leg raises. They can be done prone, supine, and side lying. You can do an increased number of reps using only the weight of your leg for resistance, or fewer reps with a weight cuff at your ankle. I'm sure you can find numerous videos on youtube if you search for straight leg raises.

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