Cardio and chndromalacia

BlackCat109
BlackCat109 Posts: 2 Member
in Fitness and Exercise
Two doctors diagnosed chondromalacia in my knees. I have a problem especially with the right one. I used to ride on my stationary bike 4 times a week for 30 min (without resistance), but I no longer can do this because my right knee hurts a lot :(( I also can't run or swim (I hate it and I don't have an access to the pool), I can't afford a gym as well.

I only do strength training at home on my arms and abs. What is worse the doctor ordered me to lose about 7-8kg and said that walking is not enough :/ I'm out of ideas. Autumn and winter is coming, so can anyone suggest something that I can do at home? Something that I can do safely for at least 40 minutes? I really count on your advice <3

Replies

  • jagi410
    jagi410 Posts: 97 Member
    I have/had it too. Cycling made it BETTER! Make sure the saddle is up high enough for you, and that you're not pushing a big gear at low cadence (rpm).

    Adjust the seat height until your leg is straight with your HEEL on the pedal when the pedal is at the bottom of the rotation. This way, when you pedal with the ball of your foot (properly), your knee will have a little bend to it.

    Squats help too.
  • badbcatha05
    badbcatha05 Posts: 200 Member
    I have it as well. I can't cycle, that makes it lock and hurt worse. Body weight squats are doable, but weighted makes them super stiff and sore. But, I am able to run. I use Galloway's run/walk to try to ease up on some of the stress put on my joints, but after I was at it for a while, believe it or not, my knees hurt less when I am running regularly than if work forces me to miss a couple of weeks.
  • BlackCat109
    BlackCat109 Posts: 2 Member
    Thank you for the suggestions. What are your thoughts about brisk walking outdoors (on flat terrain)?

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