Exercise for bad knees

Beekerbelly8
Beekerbelly8 Posts: 2 Member
edited December 2 in Fitness and Exercise
Hi! I had knee surgery a few years ago for a torn meniscus and now have arthritis in the knee. (I can tell you when it's going to rain at least) but since I couldn't run anymore, I fell out of working out and gained a ton of weight. I need something tough but gentle on the knees. I hate easy w/o's because I like challenges. I was doing boot camp for 3 years prior to my injury and LOVED it! Any advice would be great!

Replies

  • Calliope610
    Calliope610 Posts: 3,783 Member
    I had a meniscus repair a year ago and am trying to put off total knee replacement for a couple more years.

    Try cycling - it's awesome for the knees and quite challenging. Train for a century ride -talk about a challenge!
  • Beekerbelly8
    Beekerbelly8 Posts: 2 Member
    I've biked and do enjoy it but I am so strapped for time and it takes too long to get the calorie burn. I am doing it when I can but I need something for quicker bursts of time and cal burn. Omg I sound like a princess baby! Lol! I'd love to do a century ride. That would be amazing. I think being in such great shape prior and now being a lump of blah and not being able to do what I used to and loved is clouding my head. I WILL make time for more biking. Keep moving forward...!!
  • Calliope610
    Calliope610 Posts: 3,783 Member
    I'm 54yo, 196lbs and a 45min ride @ 10-12mph burns me about 325-350cals. Amp it up a bit to 15-18mph and I burn about 450-500 per my HRM. That's a good burn/time ratio IMHO.
  • jgnatca
    jgnatca Posts: 14,464 Member
    Do they have spin classes where you live? They are in all the gyms around here. A room full of stationary bikes and from the look of it, they get a mega burn going.

    How about rowing?

    My physiotherapist assigned me squats daily to strengthen around my knees.

    I found lunges and body-weight exercises too much for my knees by the way. I can do the leg press at quite a high weight because it is controlled; no wobbling of the knees.
  • briscogun
    briscogun Posts: 1,138 Member
    Swimming is the best all around exercise with pretty much zero joint impact, but of course you need a pool.

    I would recommend going to a PT and have a workout routine designed for you with your injury/arthritis in mind. Most of these folks will do an initial consultation for free, and that might be all you need to get the ball rolling. Just a thought. A pro might be a better resource than a bunch of internet numbskulls, anyway! ;)

    Good luck!
  • AngelinaB_
    AngelinaB_ Posts: 563 Member
    edited June 2016
    I have both knees with meniscus repair. There is a lot of no nos, no crossfitting, no running, no tennis... nothing too jumpy. I did enjoy a lot boot camps in the past but I don't think they will be good for me now. Swimming laps is good after you are recovered, the paddling pushing yourself forwards might not be good for you, not sure. It all depends if it hurts when you do it. What is excellent is deep water aquatics. Running in the pool in deep water with a floating device. Walking is a good one too. Bicycling is great too. You know all of those exercises can be a good challenge, it all depends the way you set yourself to do it. You can hike with trekking poles -or not- to but watch out for the going down part. Yoga you have to watch it some poses.

    In terms of strength training I do machines not free weights. There are some machines I don't do (leg extension no no leg curl ok). And very careful everything squatting.

    I have improved my strength in general but more important both knees, and the muscles around. Not to mention the weight loss that reduces stress on that area as well.

    So there is a lot you can do, just listen to your body, if it bothers you in the knee ask your Doc.

    It's better to take it easy and ease into a workable routine than do something drastic that will set you back a couple of years with rehabilitation. Seen it here a lot.
  • Cheesy567
    Cheesy567 Posts: 1,186 Member
    See a physical therapist-- appropriate stretching is key for pain management in knees. People often have tight quads, TFL, hamstrings, and gastrocs that contribute to increased joint pressures and abnormal movement patterns through the joint. Core, pelvic stabilizers, and VMO probably need strengthening/ balancing. Proprioception may be diminished from the relative immobility from injury and surgery, and poor compensatory movements from that can cause persistent pain.
  • meritage4
    meritage4 Posts: 1,441 Member
    I echo the biking and really something is better than nothing so rather than worrying about it not being "intense enough" just go do it.
  • NaturalNancy
    NaturalNancy Posts: 1,093 Member
    Swimming and lift weights with your arms; Bicep curls, triceps, shoulders chest, lateral raises!
  • Emijanine
    Emijanine Posts: 158 Member
    PIYo is great if you are recovering from knee or back injuries.
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