Knee friendly lower body exercises.

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RajwaJ
RajwaJ Posts: 191 Member
in Fitness and Exercise
I have bad knees. They crack, creak and are easily upset resulting in pain. My physiotheraphist said it was because I am hyperflexible in my knees.

I carry most of my weight below the waist in my thighs and butt. I know squatting and lunges are the best thing for toning this area up but my knees hate it. Been doing it anyway but have just annoyed my knees even more.

I started my weight loss as a result of struggling to climb up and down stairs because of my knee pain. This has helped but the pain is starting to creep back.

Was just wondering if anyone knows of any good toning exercises for this area of your body that my knees will like?

Replies

  • RajwaJ
    RajwaJ Posts: 191 Member
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    Guessing there isn't any. Oh well! :tongue:
  • wellbert
    wellbert Posts: 3,924 Member
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    I also have a knee problem.

    Lunges are out. Leg extensions are out.

    I can get away with full barbell squats - in fact, it made my knee a lot better.

    Bad form or partial squats can wreck your knees too.

    Tell me about your squatting form.
  • RajwaJ
    RajwaJ Posts: 191 Member
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    My form is good but to be able to do it pain(ish) free I have to place my feet at a 45 degree angle. My knees never go over my toes and my butt is pushed back.

    My knees and feet are not straight.. knock knee and pigeon toed!
  • RajwaJ
    RajwaJ Posts: 191 Member
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    I've been doing cardio like treadmill, stairclimber and bike. This doesn't hurt but my knees while doing it but they are sore afterwards.
  • springgrl
    springgrl Posts: 168 Member
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    Earlier this year I had to do physical therapy because of a cranky knee. This is the at home workout they made for me so I can maintain the progress that was made in PT.

    Leg Lifts: Lay down on your back. Bend one knee with the foot on the floor and extend the other leg out straight. Lift the extended leg about six inches off the ground, lower, and repeat 10 times. Then switch legs. 3 sets.

    Step Downs: With a stair step. Stand on the step. Make sure your knee is facing forward. Step down one foot barely touching the heel to the floor. Step back up. Repeat 10 times. Switch legs. 3 Sets.

    Wall Sits: Situate yourself so that your back is flat against the wall and your knees are bent like you are sitting in a chair. Hold for 30 secs. Repeat 3 times. Over time you will be able to extend the times of the sits.

    Step Up. With a stair step. From the floor, step up onto the step and steep down. Repeat for each leg for 10 repetitions. 3 Sets.

    Also look into hip and hamstring exercises to strengthen the surrounding muscles.
  • RajwaJ
    RajwaJ Posts: 191 Member
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    Ok thank you for your advice. Will give them a try. They are slightly different then the ones they gave me and I have been doing mine for months. Maybe they need a change. :)
  • amann1976
    amann1976 Posts: 742 Member
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    the more weight i loss the better my knees felt... now i can do squats jumps and anything else involving the knees with 0 pain
  • doggiesnot
    doggiesnot Posts: 334 Member
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    I'm no expert, but what about elliptical instead of treadmill, stair climber, bike. Also, of course, swimming!

    I have seen yoga workouts that you can do from a chair (for elderly, but would work for you). Sorry I don't have any more info on that.

    If you focus on getting strength and cardio in the upper body (and quads when possible) I think you'd do OK. You can get cardio with upper body by pedaling with your arms or something like that. Maybe jumping jacks if they don't hurt your knees too much.

    I hope some of this info helps, or gives some ideas.

    Good luck in your journey!

    EDIT TO ADD: Remember that you can modify any exercise to fit your particular needs. :)
  • RajwaJ
    RajwaJ Posts: 191 Member
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    I'm no expert, but what about elliptical instead of treadmill, stair climber, bike. Also, of course, swimming!

    I have seen yoga workouts that you can do from a chair (for elderly, but would work for you). Sorry I don't have any more info on that.

    If you focus on getting strength and cardio in the upper body (and quads when possible) I think you'd do OK. You can get cardio with upper body by pedaling with your arms or something like that. Maybe jumping jacks if they don't hurt your knees too much.

    I hope some of this info helps, or gives some ideas.

    Good luck in your journey!

    I can't actually swim that well so maybe that is something I could change. I'm hyperflexible in quite a few joints and have had opposing info on yoga. One specialist said it would be good for me, my physio said no because my joints move further than a normal person which could damage my joints more.

    I only go to a small gym so we don't have an elliptical. Just trying to make do with what we have. And my upper body is quite strong as I do weights etc for upper body. Being pear shaped I was always told to build my upper body to balance up.

    That is one annoying thing because the more my upper body becomes toned, the more my lower body looks more flabby and untoned.
  • daniellescsu
    daniellescsu Posts: 101 Member
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    I destroyed my knees from running and had to pretty much stop exercising for over a year. It hurt to even walk. I once sat down on the toilet and could not stand back up because the pressure on my knees was too much. Oh ya I am 30 and not obese. I found that doing a 10,000 step challenge (walk 10,000 steps minimum a day - about 5 miles) REALLY REALLY helped. I think the walking restrengthed my knees. I was still unable to do lunches, but stairs were an option again (I couldn't walk down stairs before it hurt so bad). Now that I havent been doing the 10,000 steps since Aug, I have noticed stairs, etc are hurting again. I would really suggest it, it helped me way more than going to physical therapy.
  • RajwaJ
    RajwaJ Posts: 191 Member
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    the more weight i loss the better my knees felt... now i can do squats jumps and anything else involving the knees with 0 pain

    Losing the first 30lb made a big difference. I was able to run up and down the stairs but it was almost as if my body got used to the weight difference and the pain came back. Now I am down 45lb and still need to lose another 30lb so hopefully that will help a lot.
  • sally26651
    sally26651 Posts: 1
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    I have hypermobile knees as well and have been doing a lot of phyiscal therapy lately. I was told the best exercise you can do hands down are "clamshells," and "fire hydrants" are good as well. Good luck!
  • RajwaJ
    RajwaJ Posts: 191 Member
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    I destroyed my knees from running and had to pretty much stop exercising for over a year. It hurt to even walk. I once sat down on the toilet and could not stand back up because the pressure on my knees was too much. Oh ya I am 30 and not obese. I found that doing a 10,000 step challenge (walk 10,000 steps minimum a day - about 5 miles) REALLY REALLY helped. I think the walking restrengthed my knees. I was still unable to do lunches, but stairs were an option again (I couldn't walk down stairs before it hurt so bad). Now that I havent been doing the 10,000 steps since Aug, I have noticed stairs, etc are hurting again. I would really suggest it, it helped me way more than going to physical therapy.

    Funny you should say that but I lost my first 30lb by just walking to work and back everyday as my exercise. That is 30mins there and 30mins back. And the first Sunday of every month me and a few friends went walking for a few hours. I live in the country so our walks were fantastic and we stopped at a farm shop for coffee afterwards. . I no longer walk (only on the treadmill). Again something to really consider. Thank you.

    And as for running... I have never been able to run. What with my wonky knees and my very flat feet... recipe for disaster. lol! And at 35 I can really relate.
  • RajwaJ
    RajwaJ Posts: 191 Member
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    I have hypermobile knees as well and have been doing a lot of phyiscal therapy lately. I was told the best exercise you can do hands down are "clamshells," and "fire hydrants" are good as well. Good luck!

    Will give the clamshells a try but will probably skip the fire hydrants. Anything involving kneeling on the knees themselves are a no no. Could try doing them on a pillow though. Thank you.

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