Exercise Options Safer for Knees

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Panini911
Panini911 Posts: 2,325 Member
edited September 2018 in Fitness and Exercise
As I wait to be able to run again, and still keep a lower step count to be safe, what are some safe exercise options? To not loose all the work i'd built up over the last few months. I may be out longer than expected (no real way to know right now). My go to exercise is tons of walking (well over 15,000 steps) and running so I'm at a loss :P

- Swimming isn't the easiest option (getting to and from a pool would be fairly time consumming).
- I am looking into buying a bike but reasearch and finding one may take awhile
- would elliptical be an option? I guess i'd have to try it?

I will try bringing in some upper body weight lifting carefully (having some neck issues but had a massage today and that usually helps).

The "knee' discomfort is still moving around (both legs) (it goes from knees then up and down in a variety of spots at different times, super weird). my hip flexors and quads I think are pretty tight, physio gave me some stretches and will see the RMT for some extra help next week (couldn't hit everyone in one session and my neck was more important). Will head back to physio if i'm not back to regular walking next week. In the meantime, keeping my steps to 10,000 max (which is super low for me!)

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
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    If swimming is out, i would focus on resting and rehabbing the knees.
  • sgt1372
    sgt1372 Posts: 3,981 Member
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    Rowing.
  • OldAssDude
    OldAssDude Posts: 1,436 Member
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    What exactly is the issue with you knees?
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
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    Everything is safe until it isn't. Talk to your doctor.
  • Panini911
    Panini911 Posts: 2,325 Member
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    See I knew that :P I'll e-mail him. If things continue to improve I may be able to do a test run Thursday but it's slow improvement (which is still something!) day by day.

    No firm diagnosis. We are leaning towards just overuse over the month of August. Working out some neck/back/hip flexor tighteness via massages and stretching.

    Rowing I still believe was a big cause to my neck and shoulder issues initially so not super wanting to try that again :P
  • sgt1372
    sgt1372 Posts: 3,981 Member
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    Panini911 wrote: »
    Rowing I still believe was a big cause to my neck and shoulder issues initially so not super wanting to try that again :P

    If so, you were/are not rowing w/proper technique. I row 10k meters/day w/o any such issues. Most likely you were/are pulling excessively w/your arms & shoulders when most of the effort should be exerted thru your legs

    Not here to convince you to row vs run but as compared w/running and biking, rowing is the least stressful on your joints and provides a full body workout that the other 2 cannot.


  • sijomial
    sijomial Posts: 19,811 Member
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    "Safer" depends on your knee injury - you need to keep pushing to get that fully diagnosed. Until then pain is your guide, not always a reliable guide though.

    (All three of my most major knee injuries were mis-diagnosed or at least under-diagnosed and the full extent of the injuries (bone, ligament & cartilage) was only revealed on the operating table. )

    For my particular collection of injuries cycling is by far the safest (controlled ROM, no impact, no twisting, no over extension....) and has also been the most beneficial exercise. Luckily it's also the most enjoyable for me.
  • Panini911
    Panini911 Posts: 2,325 Member
    edited September 2018
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    urgh lots of strange quirky symptoms popped up yesterday/today. I did the recommended hip flexor stretches which felt awesome at the time. an hour after lots of soreness thru the hip and leg (including knee). Some other weird stuff (some toes are getting numb now and then in loose shoes, my right arm is weird heavy today...). I'll e-mail the physio and booked the earliest apt I could get (Wednesday).

    I should and will book an apt with the family doc too, get some bloodwork (not for the knee per say just to be safe as it's been many years).

    I won't add anything until talking to the physio.
  • Johnd2000
    Johnd2000 Posts: 198 Member
    edited September 2018
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    Nikko Nikko (sp?) pace jogging. I can’t run because the impact gives me knee and back pain. But I can jog along at a slow pace, if I make sure I’m landing on the front of the foot.
  • aokoye
    aokoye Posts: 3,495 Member
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    Sounds like it's very potentially time for imaging and, if you haven't done this already, a visit to an orthopedist (though it sounds like you've seen one already?).
  • OldAssDude
    OldAssDude Posts: 1,436 Member
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    If done properly, running can strengthen the joints and keep them healthy.

    If you are having this many issues, maybe you have some type of injury?

    How is your form?

    How is your core?

    Are you maybe mistaking normal soreness/stiffness phases that the joints go through as they develop as thinking something is wrong?

    One thing I will say is running should be done slowly over time to give the joints plenty of time to develop.
  • Panini911
    Panini911 Posts: 2,325 Member
    edited September 2018
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    I have felt fine/good running up until I "crashed". I've been running years, but in the last 3-4 months increased pace/distance (but trying to not to BOTH on the same run!)

    Will see a regular doc tomorrow and get some bloodwork and that would be the first step to a specialist anyway. Likely seeing physio and RMT on Wednesday. meanwhile I am resting.

    Knock on wood I am feeling pretty solid this morning. Though my back is quirky so quite possibly this was mostly back issues and now that pain is at source (fingers crossed) we can fix that. Or not we'll see!
  • kiela64
    kiela64 Posts: 1,447 Member
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    What’s going to be safe is going to depend. I second the recommendation to ask your physiotherapist.

    My Example: the elliptical is often stated as being good for knees. It was actually worse on my knees and I am only cleared for swimming, cycling, and limited walking. My physiotherapist also suggested ab-focused workouts would be fine, but (obviously) no twisting or hopping movements, lunges, or adding weight while standing. My knee dislocated and often swells and hurts for no solidly diagnosed reasons (ongoing since 2015). Working on tight IT bands and calves, strengthening hips & glutes are the focus of my treatment.
  • mattreadfx
    mattreadfx Posts: 50 Member
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    Ive lost 132 pounds using walking, running, cycling etc which all made my knees ache so i went down this route......

    <img src="https://www.waterrower.co.uk/images/side-views/classic-side.png&quot; alt="Image result for waterrower"/>wye3oxlve6xn.png

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