Excersises for Bad Knees?!?!
salyerssommer
Posts: 110 Member
Hi guys! I'm trying to amp up my exercises routine and I'm looking for exercises that will help strengthen my knees. My knees are very weak and hurt! I also have lower back pain, so please no exercises that will put too much pressure on my back!
Also, would weights hurt or help??
Thanks babes! ♥
Also, would weights hurt or help??
Thanks babes! ♥
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Replies
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If both your knees and back are in pain, I'd suggest seeing a doctor, first. Then have him/her refer you to a physiotherapist. Without knowing what, exactly, your pain/injuries are, it would be inappropriate, IMO, to advise you on any particular exercises. Without knowing, we could inadvertently help make it worse for you.4
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If both your knees and back are in pain, I'd suggest seeing a doctor, first. Then have him/her refer you to a physiotherapist. Without knowing what, exactly, your pain/injuries are, it would be inappropriate, IMO, to advise you on any particular exercises. Without knowing, we could inadvertently help make it worse for you.
Yep totally y agree. You should definitely see an orthopedist as someone with knee issues3 -
If your knees are that bad I would do very low impact exercises such as walking or swimming. If you have an orthopedic doctor, you should discuss other forms of exercises that you can do with him or her first.0
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If both your knees and back are in pain, I'd suggest seeing a doctor, first. Then have him/her refer you to a physiotherapist. Without knowing what, exactly, your pain/injuries are, it would be inappropriate, IMO, to advise you on any particular exercises. Without knowing, we could inadvertently help make it worse for you.
This^^
Although, swimming would not hurt you at all!! Great workout!!2 -
Yes like others say, swimming or what I've just started doing and I love, Aqua Fit. It's for 1 hour and is fun and burns calories as well as supporting joints while you exercise!2
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This is a list of PT exercises I got from my doctor for knee pain. Helped me tremendously: http://www.myfitnesspal.com/blog/CorneliusPhoton/view/exercises-to-help-knees-866738
Don't ignore the planks, they help strengthen your whole core.2 -
I use to have pretty weak knees. They would crack and pop all the time and would be really painfully after a high impact workout.
I started doing squats on the smith machine. I started off with 10lbs and then moved up casually by 2.5lbs a week. I also walk, jog and swim.
I no longer have painful knees. I can run, do sumo squats, lunges, high jumps etc and my knees no longer bother me. There was a time when I wouldnt of been able to do any of these without knee pain.3 -
I had knee and lower back pain when I was overweight. It stopped when I lost the excess weight.2
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I'm a massive advocate of Nordic Walking (with poles). It's social, gentle on joints, gets you outdoors, and is great for people with various injuries.2
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They hurt and are weak because you AREN'T forcing them to work. Any muscle that's unused and unconditioned will hurt if exercised. You're young and there isn't any reason for "bad knees" and a "bad back" if you've not been seriously injured.salyerssommer wrote: »Hi guys! I'm trying to amp up my exercises routine and I'm looking for exercises that will help strengthen my knees. My knees are very weak and hurt! I also have lower back pain, so please no exercises that will put too much pressure on my back!
Also, would weights hurt or help??
Thanks babes! ♥
The body is an amazing thing. Adaptability is something that it's good at. Every client that's ever told me that they have bad knees, I put through a regimen of exercise that involves lots of leg work. And guess what? Those bad knees never existed. They just lacked stressing them correctly.
Learn correct form on how to squat. Start with one set and work your way up. Keep your core tight and back pain shouldn't happen.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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I'd see a doctor for peace of mind but agree wholeheartedly with @ninerbuff.1
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@ninerbuff I totally agree with what you said. I have a question for you, though. I hyperextended my left knee yesterday. How long would you wait to lift after a hyperextension and would you drop weight after this injury? (yes, I have seen my doctor, but she admits that what she doesn't know about weight lifting would fill several books.)0
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I have been to a doctor, this is what he suggested doing. Start with low impact exercises and build my way up. My thigh muscles need strengthening and I need to work on my knees. I am overweight, so yes - I know what is causing the pain, and why, just not sure what exercises would be good. He have me a small sheet, but it only has two exercises on it.1
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salyerssommer wrote: »I have been to a doctor, this is what he suggested doing. Start with low impact exercises and build my way up. My thigh muscles need strengthening and I need to work on my knees. I am overweight, so yes - I know what is causing the pain, and why, just not sure what exercises would be good. He have me a small sheet, but it only has two exercises on it.
Did he tell you to do the exercises and come back? By his exam, he may have determined you need to build a bit with what he gave you then progress. If you don't have a return appointment, message the office and ask for recommendation as to what else, if anything, you can do.
Best of luck.
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You could also try a stationary spin bike. I know many people that have bad knees and can do Aqua Fit and spin on a bike.0
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Packerjohn wrote: »salyerssommer wrote: »I have been to a doctor, this is what he suggested doing. Start with low impact exercises and build my way up. My thigh muscles need strengthening and I need to work on my knees. I am overweight, so yes - I know what is causing the pain, and why, just not sure what exercises would be good. He have me a small sheet, but it only has two exercises on it.
Did he tell you to do the exercises and come back? By his exam, he may have determined you need to build a bit with what he gave you then progress. If you don't have a return appointment, message the office and ask for recommendation as to what else, if anything, you can do.
Best of luck.
No, he said to start there and build up as I become more comfortable. I don't have a return appointment, but I will get into contact with then, just for extra suggestions.1 -
go to your Dr and ask to take the aquatic physical therapy. I did that before my knee replacement to build muscles in both legs and couldn't believe how good I felt after doing a full work out in the pool twice a week. They also gave me a bunch of exercises to do at home too. I did them in the morning when I first got up. Mostly stuff you do laying on the floor or sitting on a chair. Didn't require any special equipment just a regular bath towel. I would recommend it to anyone who needs low impact exercise. Good luck!!!
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They hurt and are weak because you AREN'T forcing them to work. Any muscle that's unused and unconditioned will hurt if exercised. You're young and there isn't any reason for "bad knees" and a "bad back" if you've not been seriously injured.salyerssommer wrote: »Hi guys! I'm trying to amp up my exercises routine and I'm looking for exercises that will help strengthen my knees. My knees are very weak and hurt! I also have lower back pain, so please no exercises that will put too much pressure on my back!
Also, would weights hurt or help??
Thanks babes! ♥
The body is an amazing thing. Adaptability is something that it's good at. Every client that's ever told me that they have bad knees, I put through a regimen of exercise that involves lots of leg work. And guess what? Those bad knees never existed. They just lacked stressing them correctly.
Learn correct form on how to squat. Start with one set and work your way up. Keep your core tight and back pain shouldn't happen.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
This is not always the case. I'm 37 and have progressive spinal arthritis, and my knees are not the best. Granted, my body took a lot of abuse in the service, but no injuries. You just can't assume since someone is young, that they can't have bad knees, or arthritis, etc.2 -
I agree with Ninerbuff. What exactly causes you to have both bad knees and a bad back? If you're overweight that could be the reason. Do you spend much of your day sitting? That could both be anterior pelvic tilt and tight hamstrings putting strain on your posterior chain and onto the anterior portion of your lower body. I had both back pain and knee pain until I began lifting. Slowly but surely my posture improved and the pain went away. If it's truly that painful, speak to a physician and find out what can be done.1
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They hurt and are weak because you AREN'T forcing them to work. Any muscle that's unused and unconditioned will hurt if exercised. You're young and there isn't any reason for "bad knees" and a "bad back" if you've not been seriously injured.salyerssommer wrote: »Hi guys! I'm trying to amp up my exercises routine and I'm looking for exercises that will help strengthen my knees. My knees are very weak and hurt! I also have lower back pain, so please no exercises that will put too much pressure on my back!
Also, would weights hurt or help??
Thanks babes! ♥
The body is an amazing thing. Adaptability is something that it's good at. Every client that's ever told me that they have bad knees, I put through a regimen of exercise that involves lots of leg work. And guess what? Those bad knees never existed. They just lacked stressing them correctly.
Learn correct form on how to squat. Start with one set and work your way up. Keep your core tight and back pain shouldn't happen.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I love these tough love posts haha
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Check your flexibility first. If you can't extend your leg out straight without pain, then you shouldn't lift at all. It should just be dynamic movements at a slow controlled pace for you.MelissaPhippsFeagins wrote: »@ninerbuff I totally agree with what you said. I have a question for you, though. I hyperextended my left knee yesterday. How long would you wait to lift after a hyperextension and would you drop weight after this injury? (yes, I have seen my doctor, but she admits that what she doesn't know about weight lifting would fill several books.)
Once pain is gone, then you start low resistance and slowly over a couple of weeks, increase it at small progressions.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Well, I will say that after 35, most people will suffer from aches and pains they obtained when they were younger. It's rare that you find anyone who's been involved in physical fitness that hasn't had some sort of nagging injury or pain that they've just learned to live with.
They hurt and are weak because you AREN'T forcing them to work. Any muscle that's unused and unconditioned will hurt if exercised. You're young and there isn't any reason for "bad knees" and a "bad back" if you've not been seriously injured.salyerssommer wrote: »Hi guys! I'm trying to amp up my exercises routine and I'm looking for exercises that will help strengthen my knees. My knees are very weak and hurt! I also have lower back pain, so please no exercises that will put too much pressure on my back!
Also, would weights hurt or help??
Thanks babes! ♥
The body is an amazing thing. Adaptability is something that it's good at. Every client that's ever told me that they have bad knees, I put through a regimen of exercise that involves lots of leg work. And guess what? Those bad knees never existed. They just lacked stressing them correctly.
Learn correct form on how to squat. Start with one set and work your way up. Keep your core tight and back pain shouldn't happen.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
This is not always the case. I'm 37 and have progressive spinal arthritis, and my knees are not the best. Granted, my body took a lot of abuse in the service, but no injuries. You just can't assume since someone is young, that they can't have bad knees, or arthritis, etc.
OP gave no indication of a health issue other than being overweight (later in her discussion), so I'll still stick by my assumption. Obviously a health condition can affect an exercise regimen, but again I've not gotten any info that the OP has one.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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After having knee surgery, my doctor recommended biking and a number of stretches and muscle strengthening exercises. Walking/running are exercises he told me to avoid. Swimming is awesome. And biking has helped to strengthen my knees so much! My favorite muscle strengthening exercise is leg lifts.0
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A few years ago my knees and back were often hurting. I'm in Japan so I decided to try Radio Taiso which is 10 to 15 minutes of gentle exercises and active stretching. However at the time it wasn't so easy. Amazingly within a few days my pain started reducing and soon I was started working out for real.
For me my knees were just getting weak and I've always had back pain when I lied down too long. Now I'm pretty active and those pains are gone. The pains I deal with now are things like muscle soreness and minor injuries.0 -
Def see a doctor, then give PIYo a shot! Low impact and extremely effective. My knees were shot after a month of crossfit back in the winter. They are fine now!0
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I bought knee sleeves by Rehband to help support my achy knees during Crossfit workouts and weightlifting. I have noticed a HUGE positive impact on my performance and comfort during workouts. I also take turmeric, fish oil, and glucosamine chondroitin daily to help with cartilage, joints, and mobility. Spending time to stretch has also helped quite a bit! Good luck to you. Chronic knee pain is a monster.1
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You need to talk to your orthopedist about referring you to a physical therapist. The physical therapist will be able to give you a workout program based on your specific knee injury or damage.
I had a double hip replacement last year and I also have an arthritic knee. The doctor referred me to a rehab after the surgery and the rehab was able to get me walking up and down stairs within 2 weeks. The physical therapists will evaluate your body and recommend based on your specific criteria. With all due respect to everybody else unless they physically examine you they have no idea what they are talking about.1 -
Watch lots of videos on good form. Back and knee pain can result from bad form.
Focus on core too. Strong abs, glutes, lats... Google glute activation techniques (Brett Contreras)
Practice good posture: keep your gut engaged -- shoulders back and down -- head high/chin down...1 -
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