Strength Knee exercises for overweight people

klaramarina
klaramarina Posts: 43 Member
in Fitness and Exercise
Hi, I started running a month ago and doing jog/walk from this I start jogging 35 min non-stop, then walk 4 min, then jog 25, then walk 2 min.
I stretch for 20 min before and after, and been doing this routine twice a week with swimming and cardio at the gym for 3 other days.
Now, after a month my knees can't keep it up, they don't hurt like crazy, but I feel like fatigued and tender in that area like they are week. I was around 182 maybe 185 a month ago, now I am 175 and decided to take two weeks from running so I can rest my knees, but Im still swimming and cardio at the gym for 40 min. I am still 40-50 pounds overweight, so my problem with my knees is probably most because of my weight, does anyone knows how to make them stronger, I love running, I really enjoy it

Replies

  • Madwife2009
    Madwife2009 Posts: 1,369 Member
    I think that if I was you, I'd be asking a physiotherapist/other HCP rather than seeking internet advice. I would imagine that you need to be properly assessed for recommendations; taking advice from an internet forum may end up causing further problems.
  • rybo
    rybo Posts: 5,424 Member
    Knee issues could be many different things, but strengthening is always a good idea.
    One thing to be sure of is your running form, that can cause issues along with having the wrong type of shoes.

    As for exercises to do, I would take an overall focus on your legs instead of just doing knee dominant exercises. Simple bodyweight squats, lunges (can step forward or back), step ups, single leg RDL, & glute bridges. Any of these can be googled for demos.
  • jgnatca
    jgnatca Posts: 14,464 Member
    My physiotherapist gave me a bunch of exercises but they are hard to describe with words.

    A lot of overweight runners have problems with "pronation". I have anti-pronating running shoes to help.
  • stanmann571
    stanmann571 Posts: 5,727 Member
    Most non-injury knee pain isn't caused at the knee. See a PT for your specifics, but weak glutes and tight hips are frequently the cause of knee pain.
  • LyssaJ1
    LyssaJ1 Posts: 240 Member
    I found that the Couch to 5k was the best way to ease my knees and shins back into the jogging game. (I developed shin splints in Basic Training, so it's been a life-long issue, unfortunately.) Although I enjoy jogging, my shoulder couldn't take the force (yeah, I need duct tape) but I'd gotten up to doing 5 and 10k jogging regularly, after working the C25k program. My knees got the steady introduction they needed and my shins didn't scream at me. Good luck to you! :smile:
  • klaramarina
    klaramarina Posts: 43 Member
    Thank you for all your responses.
    Yeah, I got specialized shoes since I have some pronation with a lot of cushioning, I will try the lunges, leg presses and squats that somebody recommended and try again in two or three weeks if I still have some issues I will get them checked. Also, I guess keep swimming more until losing more weight, just waiting for the raining with lightning to stop in Miami so I can use the pool.....
  • Geocitiesuser
    Geocitiesuser Posts: 1,429 Member
    Light weight knee extensions.

    Slow stair climbs.

    Running not really great for overweight people, especially on blacktop. Too high impact. Depending on your weight a brisk walk might be almost as effective. These are just my opinions. I'm ~180lbs at 6' and my knees STILL don't like running.
  • slaite1
    slaite1 Posts: 1,307 Member
    SonyaCele wrote: »
    klaramarina wrote: »
    Hi, I started running a month ago and doing jog/walk from this I start jogging 35 min non-stop, then walk 4 min, then jog 25, then walk 2 min.
    I stretch for 20 min before and after, and been doing this routine twice a week with swimming and cardio at the gym for 3 other days.
    Now, after a month my knees can't keep it up, they don't hurt like crazy, but I feel like fatigued and tender in that area like they are week. I was around 182 maybe 185 a month ago, now I am 175 and decided to take two weeks from running so I can rest my knees, but Im still swimming and cardio at the gym for 40 min. I am still 40-50 pounds overweight, so my problem with my knees is probably most because of my weight, does anyone knows how to make them stronger, I love running, I really enjoy it

    my opinion is this is too much too fast, most beginning running programs are jog 1 minute walk 2, and repeat for like a half hour and gradually increase over several months., You should start out much more easier than just busting out close to an hour non stop. It takes time for your knee joints to toughen up. I dont know if your weight is a problem, lots of people jog successfully at your weight. Just start out slower and give your body time to toughen up.
    Geocitiesuser wrote: »
    Light weight knee extensions.

    Slow stair climbs.

    Running not really great for overweight people, especially on blacktop. Too high impact. Depending on your weight a brisk walk might be almost as effective. These are just my opinions. I'm ~180lbs at 6' and my knees STILL don't like running.

    Both good advice. Definitely slow it down. Maybe a brisk walk or light jog and increase the walking intervals. It's great you're asking or advice now when you're just feeling "off". Keep at this pace and you're likely to become injured.

    Also, squats and lunges are awesome, wonderful movements. (As are deadlifts, which I think someone mentioned) but if you choose to do these exercises I would definitely recommend shelling out for a couple of sessions with a trainer, especially if you plan to continue at your current pace.

    If you're already having knee issues, and add in movements that-when done incorrectly-can also hurt the knees-you're asking for trouble. Back off the pace, learn proper form and then incorporate some strength training and you'll be in a much better place in a few months.
  • klaramarina
    klaramarina Posts: 43 Member
    Thanks a lot
  • klaramarina
    klaramarina Posts: 43 Member
    I wanted to add that on day first I did slow, the 35 non-stop and walk was recently, also in the past I have been a runner, so this time I don't know, perhaps age (I'll be 40 this year) and overweight
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    I definitely got an overuse knee injury from doing too much too fast when I was trying to train from c25k up to a 10k. My PT told me conditioning like people have mentioned (squats, lunges, etc) is critical to build muscles around my knee to help it (essentially, I was over training some muscles and undertraining others that were all putting tension on my kneecap, causing it to track differently and becoming painful. The only cure was to condition all the muscles). Not saying that this is necessarily your problem, but there are reasons why programs like c25k start you with intervals. And speed is NEVER something to aim for while learning to run. Keep it slow and steady- you can do more later to build speed.
  • bodypowerfitnessnyc
    bodypowerfitnessnyc Posts: 4 Member
    In my opinion it has nothing to do with the running routine it has more to do with Nutrition. Youre not getting the proper nutrition to the joints and that's why your having problems now. Google how to make bone broth for building up the joints. If you have any specific questions about Nutrition tips like food that can help​ let me know.
  • klaramarina
    klaramarina Posts: 43 Member
    True Penthesilea514, I will definetly will start conditioning my muscles, and first time that hear about the c25k
  • stanmann571
    stanmann571 Posts: 5,727 Member
    bodypowerfitnessnyc wrote: »
    In my opinion it has nothing to do with the running routine it has more to do with Nutrition. Youre not getting the proper nutrition to the joints and that's why your having problems now. Google how to make bone broth for building up the joints. If you have any specific questions about Nutrition tips like food that can help​ let me know.
    slaite1 wrote: »
    Your opinion is wrong

    If I could insightful/awesome/inspiring this post I would

    Running 35 minutes a day as an introductory training plan is how I've hurt myself every time I've tried getting back into running...

    I'm on C25K now and It's so much awesome....
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    bodypowerfitnessnyc wrote: »
    In my opinion it has nothing to do with the running routine it has more to do with Nutrition. Youre not getting the proper nutrition to the joints and that's why your having problems now. Google how to make bone broth for building up the joints. If you have any specific questions about Nutrition tips like food that can help​ let me know.

    i love a good bone broth. And proper nutrition is super important. Its just one of many components to good health and fintness.
  • STEVE142142
    STEVE142142 Posts: 867 Member
    As you lose the weight you'll get less stress on your knees. As another poster said if you've had chronic knee issues the best thing to do is see an orthopedic surgeon and a physical therapist they'll be able to prescribe a routine or work out for you.

    I'll give you my perspective double hip replacement 2 years ago and arthritic knee that eventually he's going to have to be replaced. After I had my hip replacement and I was going for physical therapy the physical therapist noticed that I had a funny stance. She prescribed orthotics for me. I got custom fitted for Orthotics by a medical professional not one of the dr. Scholl machines. Since I've been wearing those Orthotics my knee pain is down by over 90%.

    I do have chronic knee pain as the arthritis is bad and it will eventually have to be replaced but the weight loss will help. My suggestion to you is like I said see the specialist don't go by the suggestions of people or doctor Google. They may try to give you helpful advice but you could really screw yourself up bad.
  • klaramarina
    klaramarina Posts: 43 Member
    Steve those orthotics that you use are the soft ones, I have a pair that was made for me when I used to work for a podiatrist, but they give me blisters on the side of the foot when I use them for running because they are hard. However when I used them years ago for walking around the office they were fine and could be on my feet all day long. I was these are not made for running.
  • STEVE142142
    STEVE142142 Posts: 867 Member
    I'm not a runner. I can't because of my knee issues but I speed walk and I can do about a 16 minute mile.

    I also have the hard Orthotics they do have a little cushion but they are like a hard composite material. I had them custom fitted for me by my rehab facility and I haven't had any blistering issues with them.

    One other point I don't know how long you had the Orthotics before they bothered your feet but I do know that they wear over time and they need to be fitted to the kind of shoe you're using.

    Feel free to drop me a note if you need any other information
  • klaramarina
    klaramarina Posts: 43 Member
    STEVE142142 wrote: »
    I'm not a runner. I can't because of my knee issues but I speed walk and I can do about a 16 minute mile.

    I also have the hard Orthotics they do have a little cushion but they are like a hard composite material. I had them custom fitted for me by my rehab facility and I haven't had any blistering issues with them.

    One other point I don't know how long you had the Orthotics before they bothered your feet but I do know that they wear over time and they need to be fitted to the kind of shoe you're using.

    Feel free to drop me a note if you need any other information[/quote

    Hi,
    Maybe they are just old, and I gotta get new ones, and yes mine were custom fitted for me. Thanks a lot for your response
  • OldAssDude
    OldAssDude Posts: 1,436 Member
    edited June 2017
    I'll be 60 in August, and my knees get sore sometimes too. Not injured or anything, just sore and a little puffy sometimes. I worked my way up to running 5 miles so far.

    I recently started trail running, and that seems to help stregthen the muscles around the knees, hips, and ankles. On the days that I am sore from running the trails, I walk them as sort of a recovery. The trails I choose are very uneven and hilly. Some hills are steep enough that i feel like i have to grab onto something and pull myself up, but i don't. I let my legs do the work.

    Also, as others have mentioned, squats, lunges, and any leg strengthening exercise will help.

    Another important thing is good running shoes. Try a pair of support running shoes that will make the joint stress less. I just got a pair of Brooks Transcend 4's and they are great so far.

    brooksrunning.com/en_us/brooks-transcend-4-mens-running-shoes/110249.html?dwvar_110249_width=D&dwvar_110249_color=081#start=2

    I also power walk at about a 4.5 mph pace, and these shoes are great for that too.
  • klaramarina
    klaramarina Posts: 43 Member
    Thank you bcalvanese I am doing other exercise until my knee feels like before. Mostly swimming and elliptical. I think by next week I'll be doing the squats, lunges and any other strengthening exercise
  • bethany_rose8
    bethany_rose8 Posts: 102 Member
    You need to stop running. You need to strengthen your glutes and hamstrings to support your knee via strength training but don't do any squats, lunges etc. keep swimming and message me if you want specific exercises for your glutes and hamstrings. I have a client who has knee issues and she is making amazing progress.
  • klaramarina
    klaramarina Posts: 43 Member
    Yeah, do you have any links to those exercises?
    Thank you
  • klaramarina
    klaramarina Posts: 43 Member
    klaramarina wrote: »
    Hi, I started running a month ago and doing jog/walk from this I start jogging 35 min non-stop, then walk 4 min, then jog 25, then walk 2 min.
    I stretch for 20 min before and after, and been doing this routine twice a week with swimming and cardio at the gym for 3 other days.
    Now, after a month my knees can't keep it up, they don't hurt like crazy, but I feel like fatigued and tender in that area like they are week. I was around 182 maybe 185 a month ago, now I am 175 and decided to take two weeks from running so I can rest my knees, but Im still swimming and cardio at the gym for 40 min. I am still 40-50 pounds overweight, so my problem with my knees is probably most because of my weight, does anyone knows how to make them stronger, I love running, I really enjoy it

    Hi,
    I wanted to post an update after two weeks, I have not had the chance so far to start doing the strengthening exercises yet, but I have been swimming 1-2 times per week and 2-3 times per week the elliptical at the gym.
    Today it was cloudy an not hot outdoors, and I wanted to try running again. I went to the beach trail where the sand is a little harder and slow jog for 55 min non- stop for a length of 4.30 miles according to Map my Run app. At minute 30 I starting feeling my knees a little bit and at min 50 a little more, but wanted to finish the trail and also not being wet for too long since starting raining, but not that much. Once I finish I stretch for like 10 min same as I did before running. Now, I can't still believe that I went that long without stopping, and I said to myself that I would stop and start walking only if my knees starting hurting or my heart rate would go really high, well none of those happens only until the end. After, couple of hours later at home My knees don't hurt, but I can feel that I had exercise maybe they are a little tender, but nothing compared to what I had experience in the last month. Maybe my knees have rested, and I am a little lighter with 10 pounds less, also the weather was beneficial for running. Anyways, what I'll do is to run again in maybe two weeks and if I can to start doing the strengthening exercises and keep losing with the elliptical and swimming laps when I can, because I really love running and I will keep up until I am so heavy and I would not put much pressure on my beloved knees. Thanks for reading
  • klaramarina
    klaramarina Posts: 43 Member
    I meant until I am NOT so heavy, perhaps being close to my target weight

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