Home Strength Training with Knee Problems

wamydia
wamydia Posts: 259 Member
in Fitness and Exercise
I've been considering starting up a bit of a strength training program at home (as I'm unable to afford a gym at this time), but I have some pretty serious problems with my knees. My doctor's orders are no impact on my knees at all, so squats and lunges are out. I guess my primary question is: is there any kind of home strength training that is worth bothering with if I can't do the squat and lunge exercises? And can anyone point me in a direction where I can find some exercises that aren't mostly about squats and lunges? I'm not talking about anything too crazy -- probably just using some different weight dumb bells. I just want to add some toning and get the metabolism benefits of working my muscles more.

In case it helps, I am a 35 year old female and right now I am eating a balanced diet of 1570 cal a day and eating all of my exercise calories back. My exercise right now is primarily fast walking (3.5-4mph), 3-4miles, 6 days a week and some yoga for flexibility.

Any advice would be appreciated!

Replies

  • gspea
    gspea Posts: 412 Member
    Marking this so I can the replies.
  • anemoneprose
    anemoneprose Posts: 1,805 Member
    1 legged romanian deadlift: http://www.youtube.com/watch?v=K3LwOf7bHJg

    1 legged romanian deadlift with slide: http://www.youtube.com/watch?v=GAB4-4zWrME

    will come back if i think of any others

    i think there are some good ideas in this thread
    http://www.elitefitness.com/forum/weight-training-weight-lifting/quad-training-bad-knees-663155.html
  • DavPul
    DavPul Posts: 61,406 Member
    did he say no squats and no lunges? "no impact" is different from being told to be immobile. having a couple of knee surgeries myself, i avoid lower body impact whenever possible. that usually means cutting plyometrics down or out. but squats and lunges are fine.

    i suggest you check with your doctor for specific exercises he or she recommends.
  • bonniecarbs
    bonniecarbs Posts: 446 Member
    I can squat probably one inch down, and lunge about an inch, because of my knees. I use to be able to do zero but I kept on. I don't think I'll ever get past an inch. Jari Love is my savior for my strength training. Her DVDs are awesome. I tone it down a bit if she does any impact, and she changes up on the weight of the weights. Have you been on Collage Video? Check Jari Love out if you think you may be interested. You can make itt as easy as you want.
  • wamydia
    wamydia Posts: 259 Member
    did he say no squats and no lunges? "no impact" is different from being told to be immobile. having a couple of knee surgeries myself, i avoid lower body impact whenever possible. that usually means cutting plyometrics down or out. but squats and lunges are fine.

    i suggest you check with your doctor for specific exercises he or she recommends.

    Unfortunately the squats and lunges are problematic due to the extra movement in my knee caps and the cartilage damage underneath. I have some exercises to start trying to build the muscles around the knee caps, but they are all in positions to put no pressure on the knees My doctors says that I may eventually be able to build up the muscle enough to be able to handle some different types of exercises, but that's a long term goal. I will ask him about lifting weights the next time I am at the office.
  • wamydia
    wamydia Posts: 259 Member
    Thanks to everyone who has taken the time to reply! I will be looking into your suggestions.
  • debraran1
    debraran1 Posts: 521 Member
    Have you checked Amazon or collagevideo.com to see if they have any upper body strength workouts? I remember seeing some when searching for a ballet exercise DVD for my daughter. Some just do upper body moves and you can concentrate on back, bicep and triceps along with abs.
    Here's one that might work:
    http://www.amazon.com/Kathy-Smiths-Project-Strength-Upper/dp/B000HY1OKE
  • anemoneprose
    anemoneprose Posts: 1,805 Member
    did he say no squats and no lunges? "no impact" is different from being told to be immobile. having a couple of knee surgeries myself, i avoid lower body impact whenever possible. that usually means cutting plyometrics down or out. but squats and lunges are fine.

    i suggest you check with your doctor for specific exercises he or she recommends.

    Unfortunately the squats and lunges are problematic due to the extra movement in my knee caps and the cartilage damage underneath. I have some exercises to start trying to build the muscles around the knee caps, but they are all in positions to put no pressure on the knees My doctors says that I may eventually be able to build up the muscle enough to be able to handle some different types of exercises, but that's a long term goal. I will ask him about lifting weights the next time I am at the office.

    In terms of very basic quad strengthening, you can try this:

    - Lie on your back, or sit, whichever is more comfortable
    - Tense the quad muscles around one knee
    - Concentrate on using those muscles to raise that leg a few inches; hold for a few seconds; lower

    (If you're lying down, you can raise the other knee with your foot on the floor, to minimize curve in your lower back)

    If you can't afford a physio, you might try reading some of the rehab recommendations here, for your specific condition.
    http://www.physio-pedia.com/Main_Page
  • wamydia
    wamydia Posts: 259 Member
    did he say no squats and no lunges? "no impact" is different from being told to be immobile. having a couple of knee surgeries myself, i avoid lower body impact whenever possible. that usually means cutting plyometrics down or out. but squats and lunges are fine.

    i suggest you check with your doctor for specific exercises he or she recommends.

    Unfortunately the squats and lunges are problematic due to the extra movement in my knee caps and the cartilage damage underneath. I have some exercises to start trying to build the muscles around the knee caps, but they are all in positions to put no pressure on the knees My doctors says that I may eventually be able to build up the muscle enough to be able to handle some different types of exercises, but that's a long term goal. I will ask him about lifting weights the next time I am at the office.

    In terms of very basic quad strengthening, you can try this:

    - Lie on your back, or sit, whichever is more comfortable
    - Tense the quad muscles around one knee
    - Concentrate on using those muscles to raise that leg a few inches; hold for a few seconds; lower

    (If you're lying down, you can raise the other knee with your foot on the floor, to minimize curve in your lower back)

    If you can't afford a physio, you might try reading some of the rehab recommendations here, for your specific condition.
    http://www.physio-pedia.com/Main_Page

    Thanks, this is very helpful! I'm wondering if I should push my doctor to refer me for physical therapy. He diagnosed PFP, but my knees sound and feel like they have gravel in them (people can hear it across the room) and get very inflamed when I jog, do squats etc. According to Physiopedia, that sounds more like chondromalacia. I am lucky enough not to have day-to-day pain with them unless I overexert them, but I want to do everything I can to preserve them as I would like to avoid surgery.
  • anemoneprose
    anemoneprose Posts: 1,805 Member
    did he say no squats and no lunges? "no impact" is different from being told to be immobile. having a couple of knee surgeries myself, i avoid lower body impact whenever possible. that usually means cutting plyometrics down or out. but squats and lunges are fine.

    i suggest you check with your doctor for specific exercises he or she recommends.

    Unfortunately the squats and lunges are problematic due to the extra movement in my knee caps and the cartilage damage underneath. I have some exercises to start trying to build the muscles around the knee caps, but they are all in positions to put no pressure on the knees My doctors says that I may eventually be able to build up the muscle enough to be able to handle some different types of exercises, but that's a long term goal. I will ask him about lifting weights the next time I am at the office.

    In terms of very basic quad strengthening, you can try this:

    - Lie on your back, or sit, whichever is more comfortable
    - Tense the quad muscles around one knee
    - Concentrate on using those muscles to raise that leg a few inches; hold for a few seconds; lower

    (If you're lying down, you can raise the other knee with your foot on the floor, to minimize curve in your lower back)

    If you can't afford a physio, you might try reading some of the rehab recommendations here, for your specific condition.
    http://www.physio-pedia.com/Main_Page

    Thanks, this is very helpful! I'm wondering if I should push my doctor to refer me for physical therapy. He diagnosed PFP, but my knees sound and feel like they have gravel in them (people can hear it across the room) and get very inflamed when I jog, do squats etc. According to Physiopedia, that sounds more like chondromalacia. I am lucky enough not to have day-to-day pain with them unless I overexert them, but I want to do everything I can to preserve them as I would like to avoid surgery.

    i'm no physio but i think those are the same thing? definitely talk to your doc! good luck :)
  • mittencat77
    mittencat77 Posts: 137 Member
    Power walking, push-ups, tricep dips, calf raises, planks, sit-ups, biking (if you can), swim, rowing/kayak/canoe, yoga(dont sit x-legged).

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