Looking for help - new, obese, disabled, and want to strength train

EatingAndKnitting
EatingAndKnitting Posts: 531 Member
edited November 15 in Fitness and Exercise
A few years ago I had major knee surgery. It wasn't a replacement, they moved a tendon quite a bit. Because of the tendon movement I am somewhat limited in what I can and can't do. I can't kneel due to pain, I can lunge but it causes my knee to click and is uncomfortable. I can't straighten my knee fully, and high impact (jumping jacks/jump rope) is not good for my knee either.

I lack the strength to get up and down off the floor, even by sitting on stunting and then the floor. I hope that I can fix that once I lose weight and start strength training.

I'm looking for good lower body routines I can do that will take into account that my knee will never be normal. I am not having good luck with my Google search, because all the exercises assume that I have muscle deficiencies in my knees, not structural problems.

I have access to a gym (as far as i know, I've been paying for it, so I assume my membership is still good! Going tomorrow to find out). The gym has a weight room, a complete circuit of cable machines, a couple leg press machines, trx things, a pool, kettlebells, and assorted other things.

I know I am super weak right now. I don't think I could even lift the barbell without any weight on it. Please help!

Replies

  • mysticlizard
    mysticlizard Posts: 896 Member
    Go to You Tube, search low impact workouts, and then watch some of the videos until you find some that you think you can do and try them out. I watched a mess of videos until I found some that I could safely do.
  • lkpducky
    lkpducky Posts: 17,643 Member
    edited January 2017
    Given your knee limitations, I would strongly urge you to get a referral for a physical therapist. A physical therapist would give you the most appropriate exercises for your situation, taking into consideration what you can and can't do, to make you stronger without injuring you further.
  • lseed87
    lseed87 Posts: 1,105 Member
    Start with dumbbells and kettlebell. Still getting the lifting benefits. Or perhaps get a trainer to help learn form and how to do all the different types of lifting you could do. Some machines are great as well.
  • SCoil123
    SCoil123 Posts: 2,111 Member
    I have a blown MCL on my left knee and this Summer tore my meniscus on my right. I feel your pain...really I do. I started getting back on track with rehab exercises and walking short distances. I built from there. I also found seated cardio on sparkpeople and added that in when I got bored.

    It took a few months of doing only that before I was medically cleared to add anything else. Now I like the bike or elliptical for cardio at the gym. I can't run on a treadmill. I started lifting this month and am on my first bulk phase. I also do the modified Insanity a few days a week.

    Talk to your doctor about where you should start and just build from there as you are able. Definitely get some dumbbells and look into seated cardio too.
  • Pooshka2
    Pooshka2 Posts: 208 Member
    Deep pool water aerobics?
  • EatingAndKnitting
    EatingAndKnitting Posts: 531 Member
    I think I'm going to do the pool and the machine weights until I've gained some strength, meanwhile I'll start researching freeweight routines. Once I've gained some strength I'll start doing the free weights, as well as swimming and walking for cardio.

    I'll make an appointment with a Physical Therapist too to help come up with a routine.

    Thanks for the help!

    I'm off to the gym in a bit!
  • bebold29
    bebold29 Posts: 3 Member
    edited February 2017
    Hi all, I'm new here kind of. I am 62, need to lose about 50 pounds but pretty disabled with nerve damage in both feet, a knee replacement, rotator cuff repair on my right shoulder and about to have cuff surgery on my left shoulder. Also, have had 4 back surgeries and a bad fall last year left me with a hip that gives out so I am walking with a cane/crutch so I won't fall when my hip gives out.

    So, my exercise seems to be walking my dog. A slow saunter but at least a few times a day. I have an old wii and want to start doing some small things with that. Have to be careful with my shoulder which is my biggest problem right now. I like Tai chi and qigong. Hard to lose when my exercise is limited. I used to be a gym rat. Pain makes one want to eat / snack. Working on making changes slowly. Just thought I'd introduce myself. Betty

    Its hard to think about exercising when all four corners hurt.

    Would love motivating friends here that get it.
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