Knee injury can't workout for 2 weeks, any suggestions?

lauraspberry
lauraspberry Posts: 655 Member
in Health and Weight Loss
So I am doing a round 2 of Insanity, I did it last year then I did T25 and yeah now I'm on Insanity again. I don't wanna lose my progress I am scared that I have to stop for a couple of weeks since my knee joint got overused from all the jumps, it hurts really badly. My ortho told me not to workout for 3-4 weeks, my first week off exercise is done so I still have 2 weeks left for recovery, it's not hurting anymore but the doctor was strict about not doing any strenous activity, now do you have any suggestions on what I can do? What kind of workouts can I do? Or should I really not do anything? (Nooooooo)

Replies

  • mulecanter
    mulecanter Posts: 1,792 Member
    You need to chill and let your knee heal. Listen to your doctor--he is a trained professional. Just because you feel better doesn't mean your knee tissue is ready for new trauma. You can really mess up your knee and not workout for a LONG time after the surgery, etc.

    If it drives you batty get some dumbbells and work your arms and shoulders.
  • Maleficent0241
    Maleficent0241 Posts: 386 Member
    +1 to working your upper body in the meantime if you feel you NEED to do something. Otherwise, just let yourself take the rest you need to heal up.
  • ElizabethFuller
    ElizabethFuller Posts: 352 Member
    Can you swim? Swimming is very low impact cross training and can help retain your fitness levels but you have to listen to the doctor to avoid more problems later. :flowerforyou:
  • kdeaux1959
    kdeaux1959 Posts: 2,675 Member
    Eat at maintenance to enhance healing and minimize any weight gain. Keep activity level very moderate. Now is not the time for fitness ... it is a time of rest and while it may be frustrating, I think you will find that your strength will return stronger after the rest anyway; it is possible that your body was just saying "enough, slow down". Also, if that picture is current, it is likely that you really don't need to lose a bunch more anyway... Be patient and wise.
  • lauraspberry
    lauraspberry Posts: 655 Member
    Thanks you guys, I agree that I shouldnt do any strenous activities that's why I was asking for workout suggestions that doesnt involve strain on the knee. I'd love to swim but unfortunately I live in the city and public pools around here are kind of a no-no :( upper body training sounds great though! Maybe some ab workouts and weights as what you've suggested. Thank you so much! :)
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    It depends on your type of injury as to what you can do and it may be worth speaking to a physio to see what exercises would be suitable.

    I recently suffered from patellofemoral syndrome and had to avoid stress on the joint and stopped squatting. I was however able to do straight leg deadlifts and glute bridges so did these for my lower body workout until I was pain free and able to start squatting again.

    Similarly cycling was fine but walking/running caused discomfort. Just find out what you're able to do that does not stress your knees.

    When you do start to add back your previous exercises take it slow and allow plenty of recovery time, building up intensity and time slowly.
  • chelso0o
    chelso0o Posts: 366 Member
    I second the swimming idea, but you might want to consider using a pull buoy so you don't injure your knee further.
  • rmcolorado
    rmcolorado Posts: 22
    I would try swimming if you have a gym around you. You can also work on upper body weight training, I used to take 10 weights and shadow box with them while sitting down. But don't rush the knee. At 22 I tore my meniscus and was told because of all the damage I've done to my knees its a guarantee they will need to be replaced in my life time. Take it easy on them, looking good does not have to come at the price if your knees, or back, or shoulders...

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