Any idea of what to do for cardio if your knee is injured???

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shellsy0424
shellsy0424 Posts: 127 Member
in Health and Weight Loss
Hi everyone,

I was wondering if anyone could help me think of ideas of what I can do for cardio with an injured knee. Basically, I had an accident 8 years ago and hurt my knee. Since then, off and on it bothers me. The doctor said to lose weight and it should improve so since March of this year I managed to lose 80 lbs just watching my diet, and walking 4ish km a day pushing my two toddlers in their stroller. About three weeks ago my knee got the worst it's ever been and is dislocating itself periodically. I live in Canada and will have to wait about 6 months for an MRI and then maybe surgery. Since I stopped walking I have gained 2 lbs back and am basically scared that without cardio I will gain even more. I was wondering if anyone had ideas of what I could do for cardio ( swimming is out because a pool is not easily accessible for me)? It is tough because everything I can think of utilizes your knee in some way. I bought some rock tape lifting sleeves and they do help but I am not getting the same burn I was before because when I walk I have to go slow so my knee doesn't dislocate. Just hoping someone has some ideas for me. Thanks in advance !!

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  • mandimahoney5
    mandimahoney5 Posts: 93
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    Water walking/jogging. It is low impact on your knee. My friend he was 350 ish pounds and getting on the machines at the gym were out of the question. So his doc suggested water walking. It's been a year now and he I down 100 lb. with a low calorie diet and water walking at least twice a week.
  • pplastics
    pplastics Posts: 135 Member
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    http://fitknitchick.com/2013/01/23/workout-ideas-while-recovering-from-a-knee-injury/
  • TeaBea
    TeaBea Posts: 14,517 Member
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    Seated workouts

    http://jessicasmithtv.com/?s=seated+cardio
  • shellsy0424
    shellsy0424 Posts: 127 Member
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    Thank you very much.
  • WolnaDusza
    WolnaDusza Posts: 28 Member
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    Hi Shell, sounds like you may have a torn ACL/meniscus. I tore mine about 3 years ago in a skiing accident and waiting a couple years to have surgery but it helped tremendously. Before surgery my knee was buckling all the time, out of place and painful. Worst was when I was carrying a load of laundry upstairs and it just buckled underneath me and I fell.
    Losing weight will help with the pain. After surgery, swimming is what rehabbed my knee and kept me fit. Meanwhile, I recommend DVDs you can work at home, mostly floor work, weights, abs, leg lifts, no weight bearing exercises for your legs. Some gyms have cycle machines where you sit and pedal using your arms - great cardio! Good luck on your journey!
  • smashley_mashley
    smashley_mashley Posts: 589 Member
    edited October 2014
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    Cycling will help strengthen the quads to give more support and stability to the knee. Also talk to a physiotherapist... The can give some good suggestions.
  • dbmata
    dbmata Posts: 12,951 Member
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    6 months to get imaging and a doctor's appointment? wow.

    I wouldn't accept that timeline one bit.
  • shellsy0424
    shellsy0424 Posts: 127 Member
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    WolnaDusza wrote: »
    Hi Shell, sounds like you may have a torn ACL/meniscus. I tore mine about 3 years ago in a skiing accident and waiting a couple years to have surgery but it helped tremendously. Before surgery my knee was buckling all the time, out of place and painful. Worst was when I was carrying a load of laundry upstairs and it just buckled underneath me and I fell.
    Losing weight will help with the pain. After surgery, swimming is what rehabbed my knee and kept me fit. Meanwhile, I recommend DVDs you can work at home, mostly floor work, weights, abs, leg lifts, no weight bearing exercises for your legs. Some gyms have cycle machines where you sit and pedal using your arms - great cardio! Good luck on your journey!

    Thank you, yes that's what my knee is doing, buckling and going out of joint. It seems very weak. It's been 11 days since it "dislocated " and I'm feeling less pain the last couple days. Is this what yours did? Sort of acted up here and there and generally felt weak?
  • shellsy0424
    shellsy0424 Posts: 127 Member
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    dbmata wrote: »
    6 months to get imaging and a doctor's appointment? wow.

    I wouldn't accept that timeline one bit.

    Unfortunately it might even be longer for the MRI. I wish I didn't have to accept it but there is no other choice :neutral_face:
  • BetterKimmer
    BetterKimmer Posts: 178 Member
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    Rowing! It is actually the most full body workout for a machine. Burns tons of calories too.
    I have a on-again, off-again minor knee issue and I rely on that or the elliptical at an incline and tension that is agreeable to my knee when it's acting up. If you have never rowed, have someone who knows, show you good form.
  • BetterKimmer
    BetterKimmer Posts: 178 Member
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    Oh, and if you don't, start lifting weights. More muscle = more calorie burning all day, everyday. Wrap your knee and pick out things that are easy on it.
  • luluinca
    luluinca Posts: 2,899 Member
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    My daughter had what they call the "unhappy triad" injury last February. While waiting for surgery, and once the swelling went down a little, she started PT and using the stationary bike for cardio. Sometimes a rowing machine will work but I'd check into that with a PT first. If you can find a cardio rope at a gym that helps too.
  • 50sFit
    50sFit Posts: 712 Member
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    Too bad swimming is out.
    I hurt myself regularly and swim while my joints or whatever heals.
    Swimming is one of the single best exercises.
    If I were in your shoes, I'd get some crutches and go hobbling for a few miles just to get moving.
    And also... I'd find a pool hook or crook...
  • sus49
    sus49 Posts: 94 Member
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    Water walking is the gentlest exercise for the knee.

    I live in Canada also... Where are you that you have to wait so long for an MRI? I get them in 5 or 6 weeks when I need one! My husband had an angina attack and got a stress test, saw a specialist and had two stints put in within 6 weeks of his angina attack. And it cost a grand total of $18.00 for the parkade. SO I am VERY PRO Canadian Healthcare.
  • 365andstillalive
    365andstillalive Posts: 663 Member
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    I'm a Canadian as well, so I know the pains of waiting for an MRI and surgery. When I tore my ACL, LCL, MCL and meniscus, it still took me almost 10 months from injury to surgery date. My saving grace? An amazing physio/sports therapist.

    I don't think OHIP (or whichever province you live in's medical system) covers physio therapy, but if you have outside coverage (and even if you don't) it's something to look into. They'll give you clear ideas of how to strength the muscles around your knee and in your leg to prevent further injury, help you find a brace if it's necessary, and they'll set you out an exercise/workout routine that is possible with your injury.

    Depending on the injury in your knee, the majority of what people have listed here is out (certainly weight lifting, rowing, and likely the elliptical); you may find success with slow biking, but as with the walking, it won't be the same calorie burn. Exercises in water can be a good idea, but you'd be best off checking with a doctor or another medical professional over-seeing your recovery before starting anything.

    Waiting for my surgery, I lost almost 30lbs. It is completely possible to lose weight without exercise. While exercise does increase your TDEE and therefore how much you can eat, all you need is a caloric deficit to lose weight. If you want to continue to lose weight, put much greater emphasis on accurate logging and eating below your TDEE and you'll be fine.

    Best of luck!
  • GrammyWhammy
    GrammyWhammy Posts: 484 Member
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    Just about every comment before mine will help you...here's what's helping me.

    Both of my knees are seriously defunct and I have to wait until next year (and lose another 30 pounds) before corrective surgery. I work with a trainer, and besides weight training I use the elliptical, recumbent bike and arm bike. This summer in our home pool I also water jogged to music and it was wonderful. (Be sure to wear pool shoes.) A heated pool probably isn't too hard to find in your part of the world (dept. of rec, hospitals, gyms). The key is to start slowly and cautiously, adding more time and resistance as you are able. Check out the samples of various videos on YouTube of cardio for people with knee injuries. Oh, and wear good shoes and inserts, if necessary. Don't forget to warm up first and gently stretch after. If you have access to a good physical therapist, he or she should be able to give you some fine suggestions.

    Whatever you do, don't just sit! My knees always feel better after my workouts. Good luck. You CAN still do cardio.

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