No Squat No Lunges & Have Results?
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https://www.hss.edu/conditions_exercises-for-knee-osteoarthritis.asp
Here are 2 exercises, ignore the last exercise b/c it's a squat:
https://www.youtube.com/watch?v=DpvDgF0y2HU
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arditarose wrote: »Can you hip thrust, glute bridge, cable pull through, straight leg dead lift?
Yes to all the above. I have some weights on home. So since I have no cable pull I replace that with weights.0 -
https://www.hss.edu/conditions_exercises-for-knee-osteoarthritis.asp
Here are 2 exercises, ignore the last exercise b/c it's a squat:https://www.youtube.com/watch?v=DpvDgF0y2HU
Awesome. Thanks.0 -
Blackdawn_70631 wrote: »ElizabethOakes2 wrote: »My knee was injured some years ago and randomly dislocates for fun, so no squats or lunges for me. Does your gym have a Barre class? It will kick your behind, literally! And you can cling to that bar to keep excess weight off your bad knee.
Home workout doer here.
My doctor was all interested in my weight loss. How I was doing it, what I was doing, where.
She was shocked when I said I just eat less and move more. Then even more surprised when my success was done all at home. Set foot in a gym only one time.
Search "barre workouts at home" on youtube and a lot of vids pop up.
A good deal of them are 30-40 minutes and others 10-20 minutes. Idk how good any of the workouts are b/c I don't do barre. But it's something you can look into b/c it's a home workout and it's free.
I never thought about that. Need to look into that too.0 -
I have pretty advanced arthritis in my knees from being overweight for about 16 years and being a lifter I was heartbroken when I started having knee pain and my entire exercise routine was destroyed. I had to stop running, squatting, deadlifts, everything. After going through a course of PT twice I have learned some things and also just going to share what I've learned from trying different things.
For glutes...glute bridges, feet elevated bridges (where you put your feet on a chair) and do the same bridge, one leg at a time bridges (where you lift one leg up and support the bridge using only one leg), donkey kicks (put a dumbbell in the crook of your knee and hold it there while you kick), barbell bridges/thrusts, leg press changing up your foot placement to go higher on the press tends to hit your glutes and hamstrings more), band walks, step ups.
My PT suggested I give up leg extensions and leg curls and I have noticed hardly any pain in my knees now when I work out after eliminating those. I'm allowed to do light weight barbell squats again and so far so good and deadlifts but only at light to moderate weights. No more PRs. Hope this helps!!!1 -
Onhowtobelovely wrote: »I have pretty advanced arthritis in my knees from being overweight for about 16 years and being a lifter I was heartbroken when I started having knee pain and my entire exercise routine was destroyed. I had to stop running, squatting, deadlifts, everything. After going through a course of PT twice I have learned some things and also just going to share what I've learned from trying different things.
For glutes...glute bridges, feet elevated bridges (where you put your feet on a chair) and do the same bridge, one leg at a time bridges (where you lift one leg up and support the bridge using only one leg), donkey kicks (put a dumbbell in the crook of your knee and hold it there while you kick), barbell bridges/thrusts, leg press changing up your foot placement to go higher on the press tends to hit your glutes and hamstrings more), band walks, step ups.
My PT suggested I give up leg extensions and leg curls and I have noticed hardly any pain in my knees now when I work out after eliminating those. I'm allowed to do light weight barbell squats again and so far so good and deadlifts but only at light to moderate weights. No more PRs. Hope this helps!!!
Thanks. I'm you and others have come about the same problem and have found ways to work around it while still being active\working out.
Many of the people I'm around, when they get injured, they don't do anything, at all.
I also have equines deformity in both my feet which cause my Plantar fasciitis and my podiatrist was surprised I was still able to walk doing what I do and walking any where from 5-7 miles daily, on cement. And I'm still exercising.
Meanwhile I knew another lady who said the only way it could heal really heal was to elevate it for about a year or two. Then another lady who has a desk job next door was in a boot.
Since I'm so active. I wasn't given no special treatments and was told he wanted to see how I would heal doing what I do.
Failure for me, because of my feet and knees, is not an option. I'm not going to just give up because of my bad joints. I like being active, I like moving.
I'm still scared for fear of multiple surgeries in the future. Of how it's going to affect me.
But seeing all these posts still gives me hope that it won't be that bad. I'll still be okay.
Thanks everyone.0 -
Being fit as possible going into any future surgeries will make recovery that much less difficult.Blackdawn_70631 wrote: ».
I'm still scared for fear of multiple surgeries in the future. Of how it's going to affect me.
But seeing all these posts still gives me hope that it won't be that bad. I'll still be okay.
Thanks everyone.
I keep checking back and finding more helpful advice! I am still new to pursuing physical fitness and I believe that learning what really works for real people is very important. I'm not looking for fad diets or exercise trends. I want to be stronger and healthier for life.0 -
amandadunwoody wrote: »
Being fit as possible going into any future surgeries will make recovery that much less difficult.Blackdawn_70631 wrote: ».
I'm still scared for fear of multiple surgeries in the future. Of how it's going to affect me.
But seeing all these posts still gives me hope that it won't be that bad. I'll still be okay.
Thanks everyone.
I keep checking back and finding more helpful advice! I am still new to pursuing physical fitness and I believe that learning what really works for real people is very important. I'm not looking for fad diets or exercise trends. I want to be stronger and healthier for life.
That's me exactly. No fad diets and no exercise trend. I do the basics: weights, core and cardio. My goal is to be fit, thick and healthy.
Another reason why I started weight lifting (aside from the fact you're supposed to for in general health.) Is that I was looking for a backup workout I can do sitting down come time for surgery. Whenever that may be.
And though I won't be burning as many calories, I'll still be burning some from the lifting, and my muscles will help in keeping the fat burn.
It's a win-win situation.
I know there are other exercises and PT exercises too.0 -
I was also diagnosed with osteoarthritis.
I spent tons of bucks on my specialist co-pay for a few weeks to see a physical therapist.
I was instructed that I still can do squats and lunges, as long as I do them correctly. Proper form, no added weight yet.
It is important to strengthen the muscles surrounding the knees, and these are good workouts, however are not the only ones.
If you don't have the strength and ability to complete them correctly you can do a google search to find good exercises.
I did a lot of clam shells, walking side ways, leg lifts, and bike work during my sessions. We used a lot of resistance bands.
Another important thing I learned is that any weight on our knees is actually carried as 4x the weight. So if you lose 10 pounds, to your knees it will feel like 40 pounds less.
The important thing i learned is although this is a degenerative disease, you can slow it down and things aren't hopeless as far as exercising goes, as I originally had thought.
good luck. feel free to add me and ask about any of my treatment that has been working.
eta: i just remembered that they also said strong hips are very important for good knees.
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Donkey kicks, leg lifts or fire hydrants with a figure 8 band will work the glutes real well.0
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@Blackdawn_70631
I found this today. I did it and it was challenging for me. I like to have lots of options so thought I'd share it with you as well!
https://youtu.be/yLoMA7I7HOQ 1 -
Aside from the glute bridges / hip thrusts, step-ups are good too, just use a box, bench, or step that has your thigh about parallel to the floor. This exercise starts your hip in a flexed position, which requires your glutes and hamstrings to fire to go from hips flexed to hip extended. It's also good for your quads.0
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Sam_I_Am77 wrote: »Aside from the glute bridges / hip thrusts, step-ups are good too, just use a box, bench, or step that has your thigh about parallel to the floor. This exercise starts your hip in a flexed position, which requires your glutes and hamstrings to fire to go from hips flexed to hip extended. It's also good for your quads.
I did one set of step ups onto an 8" stool and my knee hurt for days
Oddly, stairs are ok.0 -
amandadunwoody wrote: »@Blackdawn_70631
I found this today. I did it and it was challenging for me. I like to have lots of options so thought I'd share it with you as well!https://youtu.be/yLoMA7I7HOQ
@amandadunwoody that was good and I have bookmarked it; thanks for sharing 0 -
kshama2001 wrote: »Sam_I_Am77 wrote: »Aside from the glute bridges / hip thrusts, step-ups are good too, just use a box, bench, or step that has your thigh about parallel to the floor. This exercise starts your hip in a flexed position, which requires your glutes and hamstrings to fire to go from hips flexed to hip extended. It's also good for your quads.
I did one set of step ups onto an 8" stool and my knee hurt for days
Oddly, stairs are ok.
Have you noticed that when you squat or step-up where your weight is balanced on your foot? Does it seem to be more towards your toes, more towards your heels, mid-foot?0 -
I'm not sure how barre is OK for those of us with chondromalacia or osteoarthritis in the knee- its a buttload (knee-load?) of squats in all sorts of permutations.
I know wall sits are a good exersize for the quads that involves strength but not a lot of friction. Seem to help me balance out my quad muscles and get them working together.0 -
Blackdawn_70631 wrote: »Osteoarthritis. Any stairs, squats, lunges, weights or resistance band progresses it.
i see you said 'resistance band' but just on the off-chance . . .
is that true if you keep the band above your knees? i ask because i have been doing 'monster walks and side-steps with a mini-band and it's done more to activate and strengthen my glutes than anything else that i've come across.
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Well I will be trying weighted bridges and hip thrusts. Thanks for all the good insight.1
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Another vote for heavy deadlifts and glute bridges, weighted bridges or if that's uncomfortable, lift one leg in the air at a time and do them one legged. These are also the exercises i can do with the heaviest weights, so they are satisfying in that way as well.
Yoga also gave me better looking legs and butt, but we do a lot of lunging in there.0 -
No squats or lunges for me.
Combination of ruptured PCL and losing 90% of a cartilage in my knee plus multiple lumbar disc herniations.
Don't know about "same results" as that's impossible to know but I have strong quads and glutes from leg press and cycling.
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