Exercises that don’t use feet or knees?

ChipChocolatePancake
ChipChocolatePancake Posts: 77 Member
edited November 23 in Fitness and Exercise
I have terrible plantar fasciitis, and I managed to get 3 stress fractures in my left foot due to weight gain and walking long distances in heels at work. Then, in June, I fell down the outdoor stairs of my parents’ house onto their concrete driveway, and it severely damaged the nerves in my knee, so that even putting a small amount of weight on it causes severe pain. The weight I’ve gained since then is making the pain even worse, to the point where it literally is hurting me to walk at all. I’ve had to buy orthopedic shoes and I’m constantly taking Advil and taping my feet for pain management. I know that losing weight will make it easier for me, and I’m really trying to get my life back in gear now. In addition to dieting, I’m wondering if anyone has tips for exercises that don’t require any foot impact and that don’t require you to kneel. Much appreciated :)

Replies

  • MostlyWater
    MostlyWater Posts: 4,294 Member
    Chair Zumba and sit and be fit type programs. Tai chi, just the arms part.
  • YosemiteSlamAK
    YosemiteSlamAK Posts: 1,230 Member
    Get in the pool. Water gives added resistance, while reducing stress on joints. Deep water exercise is no impact and shallow water exercise is low impact. Warmer water helps with circulation (85-92 degrees)
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    Here to second the 'take to the water' posts.

    Swimming or aqua fit would be good. I am a big aquafit fan and during the 8+ years I have been at it I have met a lot of people that have been advised by their doc to do it post injury or op, and even pre op.

    You may also be able to start with physio aqua fit sessions. I have noticed a lot more of these happening at the pool. Some are one on one, others are small group.

    If you can't swim, adult lessons are great. I took them private and then small group.

    If you don't want to do water there are lots of chair exercises on YouTube, or your local gym may offer gentle yoga, floor work, and chair yoga or aerobics.

    I would definitely get an assessment to find what exercises are suitable to help improve lower body function, rather than try to find exercises to avoid using your lower body.

    Cheers, h.
  • lilac_bunny
    lilac_bunny Posts: 137 Member
    Seated battle ropes? Get a PT? (Best thing I ever did)
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Have you had that knee looked at by an ortho? And rowing machines are a great option along with battle ropes or rope pulling machines.

    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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  • work2bafitbadass
    work2bafitbadass Posts: 11 Member
    Incumbent bikes are great. I currently have a ruptured ACl in my knee and have found the bike to be wonderful. I just recently graduated to a upright spin cycle but cant do a full rotation yet...but i will get there! Also, pilates are good as most can be mat work... have a look on you tube. Ive been making my own work outs and physio from there! Good luck!
  • Mithridites
    Mithridites Posts: 600 Member
    Having recovered from similar injuries, I gotta tell you, physiotherapy is where you want to start. The right physiotherapist will also work with your limitations and goals to help your recovery and get fit at the same time. It’s up to you to put in the hard work.
  • MrsLannister
    MrsLannister Posts: 347 Member
    Swimming and rowing.
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