I 'shredded' my knees - any work-out tips?

Jojan_neke
Jojan_neke Posts: 44 Member
edited January 19 in Fitness and Exercise
Sweet MFP-people!

I would like your advice!

I have been doing the 30 day shred up to day 7 of level 2. I ignored knee-pain and now I have damaged my knees. I went to the doctor and she advised me to keep exercising, but to listen to my body and to the pain. I have inflamed tendons in my thigh that extends into my knees.
I haven't been exercising for almost 3 weeks now, because I couldn't even climb a flight of stairs.

Now, apparently I have bad knees. That's very obvious! But I do want to keep exercising (and not only walking). I loved the results I saw with the shred. Do you have any tips for exercises I could do with my crappy knees?

Thanks!

Replies

  • Tenzuya
    Tenzuya Posts: 64
    Swimming is really low impact on your joints, and it works all your muscles, maybe try that.
  • Jojan_neke
    Jojan_neke Posts: 44 Member
    Thanks for the tip! I thought about that, but its pretty expensive (almost 5 euro's per visit). I don't really have the money to do that very often. But I could go once a week!
  • helyla
    helyla Posts: 162 Member
    The elliptical is low impact and you can balance out the use of your legs by using your arms more. Hope this helps and hope your knees get better!
  • Jojan_neke
    Jojan_neke Posts: 44 Member
    Oops.. maybe I should have added that I do not have access to a gym.
  • Tenzuya
    Tenzuya Posts: 64
    The only other thing i can think of is some pilates, jump on youtube and follow some of the pilates instructor's, it may not be a benifical as the other workouts you were doing but at least its something, and its free =)
  • HappyElizabeth
    HappyElizabeth Posts: 231 Member
    Bump! I love what running and jumping rope do for my weight loss, but I have killed my knee in the last few weeks. Would love to know some good non-knee-killing exercises for someone that doesn't go to the gym.
  • Supern0va81
    Supern0va81 Posts: 168 Member
    Cycling is great for low impact exercise. I have been advised to do this to strengthen my knees as going from a desk job to building my leg strength (I mainly walk!!) has given me some irritation there. Let us know what you decide on and find what works for you!
  • DangerJim71
    DangerJim71 Posts: 361 Member
    Tendinitis doesn't really equate to bad knees necessarily. If your doc told you to keep exercising bu listen to your body take that advice and rest when you're sore and work your way up gradually. If you haven't exercised routinely for a long time and jump right into a shred workout your body probably won't react well. Start out easy. Biking and walking (particularly on grass) are great low impact cardio. Ice and anti-imflamatories are a good way to control tendinitis if it becomes a recurring problem. If that doesn't help get a second opinion.
  • Jojan_neke
    Jojan_neke Posts: 44 Member
    Now I know how it is called :) Thanks!
  • DaniH826
    DaniH826 Posts: 1,335 Member
    Push-ups, yoga, walking, biking.
  • sugah11
    sugah11 Posts: 156 Member
    Several things, 1.) heal first 2.) always modify your movement - NO JUMPING 3.) look for the Leslie Sansone Walk at home tapes some of them can be very challenging and not so hard on your knees 3 mile fast walk. You will strengthen your knees, and muscles supporting your knees......start here and you will be able to go back to the shred soon, just don't jump! I have 2 bad knees and you can do more than you think you just have to be careful. Best of luck!
  • Jojan_neke
    Jojan_neke Posts: 44 Member
    Thanks all! Really useful!
  • nightengale7
    nightengale7 Posts: 563 Member
    I just posted about this on my profile, lol. I also was trying the 30DS and have really hurt my knees!
    Out of curiosity, how do you not jump with that workout? Jillian is extremely fond of jumping jacks, so how in the world would you modify that movement and get the same results?
  • vb4evr
    vb4evr Posts: 615 Member
    Somethings I have not seen mentioned here.

    Stretch!!. Especially from the sounds of it the IT Band region. Stretching is super important.

    Yoga, and Biking are very good low impact as well on the knee. But with biking the setup of your bike is super important as well to help alleviate knee pressure.

    And what are you using for shoes, don't have much expertise in this. But have heard runners having issues with an incorrect fitting shoe.
  • ninerbuff
    ninerbuff Posts: 49,294 Member
    I hear this happening a lot with 30 day shred. And I'll be the first to say that if people's knees are hurting, it's for a couple of reasons.

    1. Form is incorrect.
    2. Legs muscles aren't conditioned to take the impact.

    A video can only show you how to do the exercise. Doing it correctly is a different matter. Most people squat incorrectly, jump incorrectly and land incorrectly.

    Most of all, if it's hurting, you should stop. You DON'T have to do 30 day shred to exercise. You can fast walk with dumbells in your hand and exercise.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • danasings
    danasings Posts: 8,218 Member
    Tendinitis doesn't really equate to bad knees necessarily. If your doc told you to keep exercising bu listen to your body take that advice and rest when you're sore and work your way up gradually. If you haven't exercised routinely for a long time and jump right into a shred workout your body probably won't react well. Start out easy. Biking and walking (particularly on grass) are great low impact cardio. Ice and anti-imflamatories are a good way to control tendinitis if it becomes a recurring problem. If that doesn't help get a second opinion.

    Agreed. I have knee pain from early stage arthritis, and I just back off from high-impact cardio on days when it's really flaring. Also, I don't have access to a gym but I invested in this early on and use it a lot:

    http://www.amazon.com/Stamina-55-1610-InMotion-Elliptical-Trainer/dp/B000VICRO8/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1364507766&sr=1-1&keywords=mini+elliptical

    I don't have that exact model, I have one made by J-Fit. I keep it in my kitchen and use it whenever I can.
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