My Dr didn't clear me :(

Melissface
Melissface Posts: 18 Member
in Fitness and Exercise
I'm 27 years old and have had knee problems my entire life. I was diagnosed with flat feet when I was young which lead to chondromalacia patella.. That means the cartilage in my knee is not smooth but rather flaking off. I will eventually need surgery to help alleviate some of the pain. I have been told the only exercises I can do are low impact. No running, squatting, jumping or other actives that put a lot of strain on my knees.

My question is for anyone who has any suggestions for activities that could help strengthen the muscles in my legs. My doctor said this could help along with losing weight. Apparently for every 1 pound on the body is like 5 pounds on your knees. Swimming is not an option because I don't have the money to belong to that kind of gym :(

I've always wanted to run a 5k and I'm scared my dream will not be possible. Any help would be appreciated!
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Replies

  • JoanneKendrick
    JoanneKendrick Posts: 151 Member
    Swimming would be good as the water will support your body and you get a good work out swimming :-)
  • tcunbeliever
    tcunbeliever Posts: 8,219 Member
    What about biking? And dancing? I know oriental dance (belly dance) is low impact, I'm sure there are other styles that are as well!
  • Melissface
    Melissface Posts: 18 Member
    I love to swim laps. I could swim for hours, but unfortunately all the gyms around where I live that have pools are really expensive. I just bought a house and don't have that kind of money right now!
  • joanthemom8
    joanthemom8 Posts: 375 Member
    I don't know what your budget is, but I only pay a $50/yearly fee and $29.00/month at my local 24-Hour Fitness Gym and it has a pool. Do you have a YMCA in your neighborhood? I understand their fees are pretty reasonable.

    I have heard (but you should research this to make sure) that the recumbent bicycle might be good for knee issues. Or maybe the elliptical?

    Good luck! It's frustrating when the mind is willing, but the body isn't!
  • climbing_trees
    climbing_trees Posts: 726 Member
    Pilates maybe? Blogilates.com has great videos for free online
  • Melissface
    Melissface Posts: 18 Member
    I also used to do Zumba but it hurt my knees more than it was helping.. I'll have to look into belly dancing!
  • Snip8241
    Snip8241 Posts: 767 Member
    My knees are shot, I had surgery to remove part of my meniscus

    I swim. I started last January. There is not as much strain on your joints. I get a great workout swimming laps. Some folks swear by aquafit.

    Check with the doctor of course. :)

    Good luck!
  • 1princesswarrior
    1princesswarrior Posts: 1,242 Member
    Yoga and pilates are also good and low impact. You can try the elliptical and see how that does with your knees as it is also low impact.
  • lauractemple85
    lauractemple85 Posts: 109 Member
    I'm sorry swimming can't be an option, because it is the best one for joints. :brokenheart:
    I'd say check out some workouts that involve trampolines. Also- low impact workouts like walking uphill at a moderate pase on the treadmill or stair climber machine. Stay away from anything that involves jumping around (even jumping jacks).
  • Melissface
    Melissface Posts: 18 Member
    I don't know what your budget is, but I only pay a $50/yearly fee and $29.00/month at my local 24-Hour Fitness Gym and it has a pool. Do you have a YMCA in your neighborhood? I understand their fees are pretty reasonable.

    I have heard (but you should research this to make sure) that the recumbent bicycle might be good for knee issues. Or maybe the elliptical?

    Good luck! It's frustrating when the mind is willing, but the body isn't!

    The YMCA near me is $50 a month..
  • slomo22
    slomo22 Posts: 125 Member
    I bought a used elliptical for $70 and it works my legs great. Biking is good too. You could also check out pools at community centers, it's cheaper than a gym and sometimes free!
  • mmm_drop
    mmm_drop Posts: 1,126 Member
    There are tons of things you can do!

    Walking
    Biking
    Hiking (yes it is walking, but it's walking with a view!)
    Pilates
    Dancing (belly, salsa, heck use your game console and do some DDR)
    Swimming (I know you can't do pools, but what about lakes, rivers, etc?)
    Strength Training (you can find out from your doc if you can do half squats, or leg presses)
    Yoga
  • GuyIncognito123
    GuyIncognito123 Posts: 263 Member
    You're lucky.... the only excuse I have to avoid most things is my own laziness....... :glasses:

    But on a more serious note - that sucks that you may not be able to follow through with a dream.
    I had picked up an elliptical machine fairly cheaply. Someone told me it was low impact (they lied, it hurt my knees more than anything).

    Swimming would be good too if you could afford it.

    Something that is free - is yoga. You can get a mat and basic supplies really cheap online and can follow along to any of the videos that are posted on YouTube and elsewhere on the Internet. From what I can gather - there are different intensities so you can always take it up a notch when you want to.
  • Iljkmittaa
    Iljkmittaa Posts: 20 Member
    Sorry to hear about your problems, I sincerelly hope you'll be ok and find workouts that suit you. But you could also try http://www.fitnessblender.com/v/workout-detail/Barre-Workout-for-Butt-and-Thighs-Workout-for-Lean-Legs-and-Toned-Butt/cn/ or http://www.fitnessblender.com/v/workout-detail/Butt-Thigh-No-Squat-Workout-Leg-Workout-Without-Squats-or-Lunges/b6/ I did both rutines and they were great.

    In fact, I found the whole fitnessblender site really useful and you can search for all types of workouts there.

    In the meantime stay strong and positive!
  • lishie_rebooted
    lishie_rebooted Posts: 2,973 Member
    People fail at reading that you've said swimming isn't a viable option. Twice...

    OP, I had/have patellofermoral syndrome and went to physical therapy to strengthen the muscles in my quads to bring my knee caps back wear they're supposed to be. I went to physical therapy because one of the 3 doctors I saw about my painful knees told me "do thigh strengthening exercises", when I asked him what to do, he told me "you can google them. no squats"
    I'm not saying physical therapy is an option for you since you have like no cartilage and you can't really fix that. But a second opinion and legitmate advice from a doctor - preferably an orthopaedic doctor who specializes in knees.

    I ended up using a horizontal leg press: http://www.asia.ru/images/target/photo/51711796/Leg_Press.jpg
    Plus bosu squats, crab walks, monster walks, and a whole host of other exercises to strengthen those muscles.
  • Melissface
    Melissface Posts: 18 Member
    I never canceled my planet fitness membership when I moved (just hadn't gotten around to it :ohwell: ).. I'm thinking about transferring it to a location closer to my new house. I know they have the machines that a lot of you have mentioned.. I'll go research transferring it now!
  • acpgee
    acpgee Posts: 7,956 Member
    I quit running years ago due to repeated injuries. i have done a lot of low impact cardio since.

    Skating (ice or inline), rowing, rowing machine, bicycle, stationary bike, elliptical, walking, walking on an incline on the treadmill, stair ergometer, low impact aerobics classes, step aerobic classes.
  • JoRocka
    JoRocka Posts: 17,525 Member
    What about biking? And dancing? I know oriental dance (belly dance) is low impact, I'm sure there are other styles that are as well!

    if you think belly dance is low impact- you're doing it wrong.
  • ThePersnicketyOtter
    ThePersnicketyOtter Posts: 147 Member
    I have the same problem with my knees you do. I find that if I build up with walking, I can run without excessive pain, so don't give up! There is hope.

    Fitness games are great. Like, Wii Fit or Dance Dance Revolution, or Zumba, that kind of thing.

    I took ballet for a year or so and it really made a difference with my knees. It hurt a LOT at first but after a few weeks the pain went away, and I guess it strengthened the muscles or something, but by the time I quit, my knees felt a lot better in general.
  • blushpeonies
    blushpeonies Posts: 101 Member
    Do you have a YMCA in your neighborhood? I understand their fees are pretty reasonable.

    Really?? I've been looking at gym prices & honestly LifeTime Fitness is cheaper than the YMCA here - and a heck of a lot nicer.
  • No_Finish_Line
    No_Finish_Line Posts: 3,661 Member
    I had some pretty bad knee issues in highschool went i first started football. Dr said that weak muslces surrounding the knee cap allowed the petella to drift too close to the other bones and created some intense contact of the cartilage surrounding the bones.

    he had me do leg extensions and it really helped a lot. when i rarely experience similair symptoms (bending my knee at all, even sitting in a chair, was agony), i'll do leg extensions for a few weeks an it begins to subside

    worth a shot if you ask me. recommend that you use a wait where your approaching failure with in 10 reps. high reps might exaserbate the problem.
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  • carinthea
    carinthea Posts: 97 Member
    Wow, $50 is good. In the UK (especially anywhere near London) the cheapest gyms are upward of the equivalent of $120 a month for one person (and these are often gyms without pools). We have pools though that you aren't required to be a member of to swim in - one swim twice a week is about £8 (so $12 or so at the current exchange rate). I know you said that swimming is out because of the cost of a gym membership, but what about swimming as a guest where all you are doing is the swimming?
  • dbmata
    dbmata Posts: 12,950 Member
    I love to swim laps. I could swim for hours, but unfortunately all the gyms around where I live that have pools are really expensive. I just bought a house and don't have that kind of money right now!

    Lakes are free.
  • Melissface
    Melissface Posts: 18 Member
    Wow, Amanda's story is really inspirational :) i know eventually I'll be able to accomplish my goal. It's probably just going to take longer than I was expecting.. Thank you all so much for the advice and encouragement. That is why I love this site :)
  • grandmothercharlie
    grandmothercharlie Posts: 1,356 Member
    Yeah, the Y's in our area are outrageous compared to other options. We have a great community center, but you do have to buy a reasonably priced membership. (Too bad you aren't 65. Silver sneakers is great for those who are old enough.) Yes, reactive your membership, but there are things you can do at home. Look at all the reputable internet sites that have exercises and routines to strengthen knees or at least give you a knee-friendly workout!
  • Ninkyou
    Ninkyou Posts: 6,666 Member
    I don't know what your budget is, but I only pay a $50/yearly fee and $29.00/month at my local 24-Hour Fitness Gym and it has a pool. Do you have a YMCA in your neighborhood? I understand their fees are pretty reasonable.

    I have heard (but you should research this to make sure) that the recumbent bicycle might be good for knee issues. Or maybe the elliptical?

    Good luck! It's frustrating when the mind is willing, but the body isn't!

    The YMCA near me is $50 a month..

    The Y has an Open-doors program (financial assistance). You can apply for it and get a discount with it if you qualify. Can't hurt to try! I applied this year and last because my daughter was in their Preschool program. I got like 40% off my membership and her preschool. It saved me a ton.

    Never hurts to try! even if it only takes a few bucks off, it's totally worth it! Most Y facilities are VERY nice. My local Y has 2 indoor pools. One is a lap pool (cold water) and the other is a heated pool for classes and lessons.
  • liekewheeless
    liekewheeless Posts: 416 Member
    I have a gazelle I use and it's pretty low impact. You do stand up, but the motion is a front to back swinging motion not a "peddle" motion. The thing can be as cheap as $100 or a nicer version for 250. You could maybe find a second hand one.

    I know you said swimming isn't an option financially. Maybe you can get a discount with a doctors note? I've heard of that before.

    You can always lift. Just don't do the ones that use your knees.
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    Could you go back to your doc for more specific advice or ask for a referral to a physical therapist? Knees are a bit tricky - in my experience, what works for one type of bad knee doesn't necessarily work for the other. Plus you don't want to cause any more harm/damage considering your situation. IMHO, professional medical advice would be the best way to go
  • hurricaneemly
    hurricaneemly Posts: 23 Member
    Pilates maybe? Blogilates.com has great videos for free online

    Definitely agree - Pilates and Yoga are some fantastic, low/no-resistance workouts... They can be modified for nearly any injury. I have two bummed ankles that I sprain constantly. In times when I've been rehabbing (and even times when my ankles are strong), I always come back to pilates and yoga because they are so adaptable.

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