Bum knee, advice please

kitty_764
kitty_764 Posts: 64
in Fitness and Exercise
: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!

Replies

  • RainHoward
    RainHoward Posts: 1,599 Member
    pool, walk in the water.
  • kitty_764
    kitty_764 Posts: 64
    Thank you. Unfortunately I don't have access to a pool
  • RainHoward
    RainHoward Posts: 1,599 Member
    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
    matt2442 Posts: 1,259 Member
    Let it heal before you do much but the bare minimum...you dont want to be the next Derrick Rose!
  • 12skipafew99100
    12skipafew99100 Posts: 1,669 Member
    rest until you know
  • deathbypretzel
    deathbypretzel Posts: 45
    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
    leighann881 Posts: 371
    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
    kitty_764 Posts: 64
    Thank you everyone! Much appreciated :happy:

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