What exercises do you suggest for someone with knee problems (i.e. low-no impact)?

Xandersmommy
Xandersmommy Posts: 32 Member
in Fitness and Exercise
So my first exercise video back into this and I wake up this morning with my knee so inflamed I cannot walk. I'm still currently in pain, but doin a little better than a hobble. Any suggestions on low impact exercises??
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Replies

  • isulo_kura
    isulo_kura Posts: 818 Member
    Swimming
  • maxit
    maxit Posts: 880 Member
    Walking works for me. But I make sure that I have proper footwear to deal with the over-pronation that messes with my knees and hips. As I got more fit, I was able to add things like squats and lunges. With these, too, I need orthotics in my shoes. I have been experimenting with jogging for interval work - it was a miracle to find that if I land mid-foot and not heel I don't have any increase in knee pain, where if I land heel first I can tell within a couple of minutes that it will be a no-go.
  • Xandersmommy
    Xandersmommy Posts: 32 Member
    Thank you guys!
  • svirds
    svirds Posts: 57 Member
    Swimming is the best option! Non impact and nice calorie burn as a bonus if you are treading or lap swimming!
  • VeggieStef
    VeggieStef Posts: 54 Member
    Have you ever been to a sports medicine dr? I was having some knee pain and went to one that gave me some exercises to do to build up my thigh muscles and that would help with knee stress. Hope you find what works for you!
  • sijomial
    sijomial Posts: 19,809 Member
    Get a diagnosis first - take it from there.
    Knees are very complex joints and you don't want to turn an acute episode into a chronic condition.
  • RibStabsHeart
    RibStabsHeart Posts: 71 Member
    I would try a few elliptical machines to see which one fits you best -- I was running on a treadmill for a while then my knee started acting up, so I switched to elliptical and I've been doing better for the last couple weeks. Sometimes my hip acts up, but I try to switch it up with the bike.
  • Gwhitmarsh
    Gwhitmarsh Posts: 1 Member
    Xandersmommy wrote: »
    So my first exercise video back into this and I wake up this morning with my knee so inflamed I cannot walk. I'm still currently in pain, but doin a little better than a hobble. Any suggestions on low impact exercises??

    Hi get yourself to the swimming pool and if you still find it hard to swim then walk the shallow end or water arobics.
  • IzzyBooNZ1
    IzzyBooNZ1 Posts: 1,289 Member
    the stationary bike is good if you have knee issues.

    I also have a current knee issue so all I can do is the bike and body weight exercises. A lot of my issues with my knee are caused by tight quad and very weak glutes so I do a lot of foam rolling and glute strengthening exercises.

    But I would get it checked by a physio to see what is causing it just to be safe
  • Emilia777
    Emilia777 Posts: 978 Member
    Always a nice idea to see a doc. I'm with ^, my knee problems are all about tight muscles. I stretch my glutes / psoas and foam roll like crazy - it helped a lot.

    Aside from that, rowing is a great workout without too much tension on the knees.
  • allison_moushey
    allison_moushey Posts: 36 Member
    edited June 2015
    I had ACL Reconstruction surgery and it didn't heal very well. The therapy was awful. I've been wondering the same thing because I see squats and stairs and running everywhere.
    I'll have to try something swim - involved. I do use a spin bike and that has been pretty good
  • tomatoey
    tomatoey Posts: 5,446 Member
    edited June 2015
    Stay off it while you have acute pain and definitely get a diagnosis. The thing is actually inflamed, you say, that is a sign to not do more to it.

    Then do rehab if you have to.

    For later, check these out, just found this great article:
    https://www.t-nation.com/training/9-training-strategies-for-knee-pain
  • druorleans
    druorleans Posts: 40 Member
    I have patellar tendonitis in both my knees from injuries from ballet and jazz dance (a very long time ago). I don't know what your specific injury is, but I do these exercises to help build the muscles around my knees while working out and I ice them immediately after working out if I feel pain and before going to bed. I don't run at all, elliptical, walking, etc. I also do stretches for tight hamstrings before and after working out. https://www.youtube.com/watch?v=BFbySD52Iu4&index=1&list=WL
  • Xandersmommy
    Xandersmommy Posts: 32 Member
    These are all great suggestions!! Thank you all! (and for those who asked) I have had issues with my knees since I was a young teen. my Knee caps are not positioned right (sit toward the out side by so many degrees) and because of all the dislocations I have indured, the tendons no longer can hold the knee cap in place. This is part of the reason for the weight loss (don't want the problem to get worse).
  • lili61
    lili61 Posts: 231 Member
    In that case, I think you should definitely look into working with a PT. A PT can work with you to develop strength and programming that will work for you. If fitness is something you want to keep after, I think this step is crucial in preventing further injury.
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    Xandersmommy wrote: »
    These are all great suggestions!! Thank you all! (and for those who asked) I have had issues with my knees since I was a young teen. my Knee caps are not positioned right (sit toward the out side by so many degrees) and because of all the dislocations I have indured, the tendons no longer can hold the knee cap in place. This is part of the reason for the weight loss (don't want the problem to get worse).

    You need to talk to a physician familiar with your condition about what would be safe. No one here is really going to know what is best for you.
  • carakirkey
    carakirkey Posts: 199 Member
    Please go get this looked at by a Dr or Physiotherapist. I had knee inflammation (caused by working out on the elliptical) that quickly got infected and became cellulitus throughout my leg. Very scary and was in the hospital for weeks. I've now been advised from PT to avoid elliptical and inclines on a treadmill. Focus instead on swimming, cycling and strengthening the quad muscles.
  • tomatoey
    tomatoey Posts: 5,446 Member
    carakirkey wrote: »
    Please go get this looked at by a Dr or Physiotherapist. I had knee inflammation (caused by working out on the elliptical) that quickly got infected and became cellulitus throughout my leg. Very scary and was in the hospital for weeks. I've now been advised from PT to avoid elliptical and inclines on a treadmill. Focus instead on swimming, cycling and strengthening the quad muscles.

    Agree. But curious about how cellulitis developed - I've never heard of that.
  • tomatoey
    tomatoey Posts: 5,446 Member
    Not doubting at all - just wondering. We hear a lot about syndromes and little about infections with knee and other joint pain
  • TortoiseandtheHair
    TortoiseandtheHair Posts: 22 Member
    allison_moushey wrote: »
    I had ACL Reconstruction surgery and it didn't heal very well. The therapy was awful. I've been wondering the same thing because I see squats and stairs and running everywhere.
    I'll have to try something swim - involved. I do use a spin bike and that has been pretty good

    I have a very similar story x3. elipticals are no good. Running is out of the question. even swimming and light walking hurts to the point where I can no longer move. The ONLY cardio that I can do and actually do faithfully is biking/spinning/cycling. I love it. It's a great cardio workout and strengthens my legs so my knee joints dont just generally hurt as much. But I agree with other posters. Get a diagnosis before you commit to ANYTHING! it's vitally important!!
  • carakirkey
    carakirkey Posts: 199 Member
    tomatoey wrote: »
    Agree. But curious about how cellulitis developed - I've never heard of that.

    I recall doing a high incline routine on the elliptical and experiencing a little bit of pain in my knee that I just pushed through. (Note- Listen to your body!) Not sure how the infection started either. Nor were the dr's sure. One dr even said it could be as simple as a nick from shaving. It went from inflammed knee bursitis to cellulitis in less than 24 hours. Why this was so scary. Still have some fear of the gym that I need to get over. Gradually of course
  • tomatoey
    tomatoey Posts: 5,446 Member
    carakirkey wrote: »
    tomatoey wrote: »
    Agree. But curious about how cellulitis developed - I've never heard of that.

    I recall doing a high incline routine on the elliptical and experiencing a little bit of pain in my knee that I just pushed through. (Note- Listen to your body!) Not sure how the infection started either. Nor were the dr's sure. One dr even said it could be as simple as a nick from shaving. It went from inflammed knee bursitis to cellulitis in less than 24 hours. Why this was so scary. Still have some fear of the gym that I need to get over. Gradually of course

    Jeebus :o:o Glad you're ok now!!
  • tomatoey
    tomatoey Posts: 5,446 Member
    It IS scary because how many of those little pains do we feel in an ordinary workout? Lots, especially if you have old injuries...
  • emilybmcd
    emilybmcd Posts: 5 Member
    While I agree with others that you should see a dr if you haven't already, that doesn't really answer your question.

    Several workout videos have a low impact modifier. I have slight knee pain from an old injury and have completed the 21 day fix (NOT the extreme version). There were times when I had to follow the modifier, even for simple things like jumping jacks, and I still got great results.
  • john_not_typical
    john_not_typical Posts: 44 Member
    I have lots of serious knee problems including osteoarthritis and a failed ACL reconstruction. Cycling, swimming and the elliptical are the right answers, but at this point it sounds like you need a doctor more than low impact exercises.
  • Xandersmommy
    Xandersmommy Posts: 32 Member
    The Dr. I have seen most recently (roughly a yr) stated to do low-no impact... lol... that's why I was asking. I was doing modified jumping jacks when it started to be bothersome. Today is day 3 and it feels, not back to normal, but much better. Did a lot of leisurely walking today. Will see how I feel in the morning :blush: Thank you all for your concerns.
  • greekyogurtandpuppies
    greekyogurtandpuppies Posts: 81 Member
    Have you looked into water aerobics classes?
  • bryandonnell
    bryandonnell Posts: 3 Member
    You can try Dumbbells. Use the bench wisely. Obviously swimming is the best for cardio. Give me a shout. I had a knee problem which lasted for a bit and worked my way through it.
  • hannahkingfitness
    hannahkingfitness Posts: 51 Member
    Swimming and bike would be ideal! Make sure you do lots of stretching, see a sports doctor if possible.
  • michaelgkucsma
    michaelgkucsma Posts: 12 Member
    Xandersmommy wrote: »
    So my first exercise video back into this and I wake up this morning with my knee so inflamed I cannot walk. I'm still currently in pain, but doin a little better than a hobble. Any suggestions on low impact exercises??

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