Exercises for people with really bad knees

charmainewinter
charmainewinter Posts: 33
edited December 2024 in Fitness and Exercise
My friend used to run but did something with her knee and is waiting on surgury. Any suggestions for activities/exercises she can do that doesn't engage her knee at all? She was told she shouldn't even swim - her knee is that bad. Getting up and down off the floor too many times would be hard for her too.

So far I have:
The Bike you use with your hands.

Barbell Row
Holding bar or weights in front of thighs, bend knees and tilt torso forward to about 45 degrees, abs in tight. Take the weight out, following line of thighs, then squeeze the back to draw weight in towards belly button. Avoid this move if you have back problems.

Overhead Press
Sit or stand holding weights in hands, elbows bent and weights next to shoulders. Straighten elbows and push weights overhead, palms facing each other and slightly in front of head. Lower arms and repeat.

Front Raises
Stand with feet hip-width apart, abs in and torso upright with medium weights resting in front of thighs (palms face the thighs). Lift arms to shoulder level, elbows slightly bent and palms facing the floor. Lower and repeat

Concentration Curls
Kneel or sit in a chair and prop right arm on the inside of right leg, weight in hand and palm facing out. Contract the bicep to pull weight towards the shoulder (without touching the shoulder). Lower and repeat.

Kickbacks
Bend torso forward until you're at 45 degrees or parallel to the floor, elbows bent and next to ribcage. Contract triceps to straighten elbows, bringing weight up slightly above hips. Keep the abs tight and raise torso if this hurts your lower back or hamstrings.

Antyhing else?

Thanks!
Charmaine

Replies

  • wellbert
    wellbert Posts: 3,924 Member
    I find barbell rows to be a little hard on the knee. Keep in mind that when your knee is at a 45' angle, all the pressure is put through the joint.

    I guess that's why a full squat doesn't bother my knee, but a half squat is awful.

    Try chest supported rows instead.
  • Thanks...I didn't realuize that one...
  • bump
  • Sweetsugar0424
    Sweetsugar0424 Posts: 451 Member
    I'm trying to think of what to suggest as I don't think only upper body is a good way to go, but it sounds like her knees are in really rough shape. I have really bad knees and even ended up injuring my knee on the elliptical which put me out of the gym for a full year before even considering going back.

    What I've found is that my knees give me a LOT less trouble when I've built up the muscles supporting the knee. Perhaps she can start with things as small as sitting on the floor with legs straight and pulling her foot off of the floor, flexing the thigh. This is a very small thing, but it's what my physiotherapist had me do when trying to recover. From there I worked with a trainer who started me on different leg exercises that were easier for my knees to handle, but if she's having a hard time getting up and down off of the floor and can't ride a bike, I can't imagine she'd be able to do any of those either.

    Do you know how long it will be until the surgery?
  • She goes to physio a couple of times a week. So she is already trying to do whatever the physio says. But she misses the gym and is not sure what else she can do.

    She is still waiting to get into the DR. Apparently its quite a wait. We are in Newfoundland, Canada
  • Sweetsugar0424
    Sweetsugar0424 Posts: 451 Member
    She should stay off of the Leg Extension machine as that's super hard on the knees and even though they say elliptical helps with bad knees, that's what really injured my already bad knees.

    Perhaps she could do some ball squats http://www.acefitness.org/exerciselibrary/69/stability-ball-wall-squats/

    This will take the pressure off of the knees rather than doing regular squats.

    Adductors and Abductors, leg press and other leg machines would be good. Just keep the weight low and pay attention to what the knees are saying is my advice.

    With bad knees, slow and steady is truly the best way to do it and hopefully in time she'll be able to do the things that she wants to do. I've built up the muscle in my legs quite a bit so now I can do kickboxing, lunges, squats and so on, but even then I have to be careful not to do the high intensity stuff or my knees will be screaming at me after.

    Good luck to your friend and I hope that she doesn't have to wait too long for surgery. Being in Manitoba, I know all too well about the Canadian medical system and how long things like that can take.
  • thanks! I think I will mention to her that she should get a list of 'allowed' activities from her physio too
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