Cardio for Bad Knees??

Thunderfan66
Thunderfan66 Posts: 105 Member
in Fitness and Exercise
Hi all,

I have been doing running for a while but my knees are becoming quite sore and most people advise me to cut the running/high impact stuff out. I don't run a lot, usually 1-2 times a week, 4-5 kms at a time.

I was just wondering what would be the best kind of cardio to replace it with to get similar results? I'm trying to lose just a few kg and I was doing the running because I believe it is a good calorie burner. Is there anything else that would be as good without the knee impact?

Replies

  • ride4pride
    ride4pride Posts: 5 Member
    Cycling or swimming are both excellent ways to burn a high number of calories in a short period time and put minimal stress/impact on joints such as knees and hips. Both activities are fairly weather-dependent, though.
  • eganita
    eganita Posts: 501 Member
    Bump... posting here to see if you get any other good suggestions (my fiance just had his 4th knee surgery so looking for ideas for him). I was thinking of getting a yoga DVD for us to do together, but I'm not sure how much cardio that will really have.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Another vote for biking or swimming but, as a runner, I have to ask what type of pain you're experiencing with your knees.

    If you actually enjoy running and want to keep doing it try to find out what the cause of the pain is. Frequently it caused by weak glutes and/or hips and can be addresses through cross training, it may also be related to your running form and/or inappropriate or worn footwear. See a sports therapist / specialist if you can.....

    You will hear lots of people (almost all non-runners) tell you how bad running is for your knees, in the absence of a medical condition that contraindicates running (arthritis, previous knee damage from contact sports etc) they myth is simply untrue.
  • Thunderfan66
    Thunderfan66 Posts: 105 Member
    The pain I'm having is definitely not an injury as such.......it's just a general ache through both knees which I feel mainly when I am moving. So having them straight or having them bent doesn't hurt, it's the transition between where I feel the ache. To be honest I don't love running, I just like the results of it! Mind you cycling doesn't excite me that much either.

    I probably do have some kind of weak glutes/hips as that area is really tight in my body...it always has been.
  • scubasuenc
    scubasuenc Posts: 626 Member
    I have bad knees, so I've stayed with low impact cardio from the beginning. Cycling, swimming, walking, elliptical, and rowing are all great cardio that can be done with bad knees.
  • dbmata
    dbmata Posts: 12,950 Member
    1-2 times a week, 4-5 kms at a time.

    Are you sure you just aren't sore because you're expecting more than your body is prepared for?


    ETa - additionally, Brian is dead on. Nothing wrong at all with running, unless you have a medical reason to avoid it. We're kinda built to run.
  • marilandica
    marilandica Posts: 88 Member
    Running beats the crap out of my aging joints. So I don't run. I walk. A lot. Very quickly. 25-30 miles per week at about 4.5 mph. If you're using a treadmill and can add incline, even better (although I'd much rather walk outside and usually do). It's a longer workout than running a comparable distance would be, but you get the same cardio benefits as running without the impact on joints.
  • cantfail
    cantfail Posts: 169 Member
    Swimming and biking are great. If you want to think outside the box a little bit, try DDP Yoga. It is a modified form of yoga that can really get your heart rate up AND it may help with achey knees. It is on DVD and all you need is a heart rate monitor.
  • roullmann
    roullmann Posts: 12 Member
    After knee surgery I did a lot of stair-climbing and elliptical machines. Ellipticals are great because you use your own body weight to propel yourself. It's a good workout!
  • LaurLaur242
    LaurLaur242 Posts: 10 Member
    I have bad knees(unstable patellas) and running has just never been my thing. Hurts too much. I agree with everyone about swimming, biking and the elliptical machine. Those are all exercises the PT ordered, along with strength training. Also, Pilates has helped me tremendously. Keeps your core strong so you can move more using the core and not always the knee joints.
  • Gwennie9476
    Gwennie9476 Posts: 45 Member
    I have terrible knees due to a head on collision with a drunk driver when I was 18. I use the elliptical and now the Cybex Arc Trainer. Wonderful to use!
  • rileamoyer
    rileamoyer Posts: 2,412 Member
    I use elliptical and walking (not able to run either). Works great as long as I am consistent!
  • KseRz
    KseRz Posts: 980 Member
    Jumping Rope (properly) is an excellent cardiovascular exercise and you dont even have to leave your 4x4 area!


    ETA: Dont jump rope with bad form it will just make your knee problem worse.
  • wkwebby
    wkwebby Posts: 807 Member
    I had the same general ache when I started to run, but found out that I needed orthopedic inserts to help with the foot arches not collapsing and thus increasing my impact. My knees and back thanked me for it. Also, I've found the good pair of shoes helps tremendously.

    After getting the inserts, I started to weight lift and this combined with all else has almost eliminated knee pain. After an injury last year (torn ligament in my right ankle), I'm up to about 5km about 3 times a week (2 days a week I weight train with a trainer). I'm working up to my pre-injury distance of about 9km.

    Listen to your body but strengthen up around the knee area (my trainer did exercises with me during weight training to help me).
  • ink_b1tch
    ink_b1tch Posts: 101
    I am in double knee braces, and the threapy for that is building muscle on the in and outer theighs. I use an emplitica to do my "running" and do weights with my legs to make the knee stay in place.
  • dbmata
    dbmata Posts: 12,950 Member
    ... but you get the same cardio benefits as running without the impact on joints.

    For review.
    http://greatist.com/fitness/walking-good-workout-running
  • missh1967
    missh1967 Posts: 661 Member
    Best thing I ever did for my joints is buy a Concept 2 rowing machine.
  • bettybremner
    bettybremner Posts: 13 Member
    I have osteoarthritis in both knees so I do a 30 minute brisk walk during my lunch hour every day. I'm fortunate because we have the PATH system here in downtown Toronto, so I can walk for miles underground if the weather is too ugly. I also go to the gym for 45 minutes a night 5 times a week for core and strength training. I found the Arc Trainer the best of the cardio machines because it has 0 impact on the knees.
  • changing4life
    changing4life Posts: 193 Member
    When I had my knee surgery several years ago a big part of the physical therapy was the recumbant bike. Also the elliptical. And if you have access to a pool, either swimming, or just walking or jogging in the water.
  • sljohnson1207
    sljohnson1207 Posts: 818 Member
    I probably do have some kind of weak glutes/hips as that area is really tight in my body...it always has been.

    Weak as in worn out tired from spasm? If so, therapeutic massage may help. Are your hip flexors extra tight as well?
  • 365andstillalive
    365andstillalive Posts: 663 Member
    Having had surgery on both of my knees in the span of 3 years (my last one just shy of 9 months ago) to fix meniscus tears and partial tears to my MCL and ACL, running is often not my best friend when it comes to cardio. I do run, but typically fairly short and I use it as a warm up to a different cardio workout. From trial and error I know that often anything above the 2k mark and I won't be able to exercise the next day due to pain/swelling inside the joint.

    There are some great cardio exercises out there for people with weak knees though, and I've tried a lot of them. Depending on where the pain in your knee is, biking you may or may not enjoy, same with movements like the elliptical.

    I do most of my workouts at home, so here are a few that I use that aren't too knee intensive:
    Quiet Cardio Workout (combines cardio and strength moves) https://www.youtube.com/watch?v=YaJryQEsT94
    Zumba by Amber (search on Youtube; they're intensive cardio wise, but rarely involve the jumping/twisting that would bug your knees and like any Zumba, you can modify to fit your bodies ability, just KEEP MOVING!)

    Swimming is a fantastic option if you have access/are willing to pay for a gym membership. If you do have one already or are thinking of getting one, I'd really encourage you to make an appointment with a trainer or athletic therapist (some even do an initial one free) and ask them what exercises (both strength and cardio) they would recommend. You may even find after a quick conversation with them that your issue could be solved through taping or a light brace until you can build muscle in areas it might be missing/weakened, or could be due to wrong running form, or running for longer than your knees can comfortably handle.

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