Knee Can't Handle Daily Walks

MassEffectFan88
MassEffectFan88 Posts: 4 Member
in Fitness and Exercise
I have a new crisis. In my past, the only way to reliably lose weight as a petite person was to eat at 1200 calories and walk outside for more than 1.5 hours 6-7 days a week.

I gained 30 lbs in 2 years. I've lost weight before walking and decided to just walk 1.5 hours a day again.

After 1 week, my knee flared up with really bad patellar bursitis. I went to a doctor today and they said that my current weight (5'3", 160 lbs) is too much for my joints for a repetitive exercise and I have to switch it up.

The problem is that nothing else is as efficient as walking and running.

Petite women know that we can't lose weight with diet alone. We absolutely need exercise. I wanted to just lose 1 lb a week. I'm really worried because I think I tried doing this in November then fell off the bandwagon because I hit a plateau. I'm really worried this is it. I'm 32 ...maybe that's just it. I can't lose weight anymore like I was able to in my 20s....I'm screwed. I'm gonna be stuck as overweight forever.

I really hate it and I'm really disappointed and worried.

I can't even jump on a stationary bike tomorrow morning because I have to wait for my knee to heal.

Waiting for my knee to heal is just again delaying my goal. Wtf

It's gonna take at least 2 weeks for my knee to heal ;____;

Replies

  • MassEffectFan88
    MassEffectFan88 Posts: 4 Member
    I mean I know why I got here and I know I can do it but I'm just unfathomably discouraged right now. There's no amount of arm flapping that can make up for those walks dude

    Stationary bikes are so hard to focus on. I honestly don't think stationary bikes are even as effective at burning calories as walking outside.
  • cmhubbard92
    cmhubbard92 Posts: 5,064 Member
    edited February 2020

    @MassEffectFan88 before beginning this weight loss again, had you been routinely walking? It could be that you literally just pushed yourself too hard, and piled on the activity way too fast.

    I would suggest letting your knee heal(hopefully it is just the two weeks) and slowly begin adding a little walking at a time(do not jump back to an hour and a half at a time). I am also 5'3 and am at ~186, and I have begun jogging in addition to my daily walk. I would (personally, obviously not professionally) have to disagree that walking is a "repetitive" exercise that puts too much stress on joints. I think, if built up correctly, walking is a very effective way to create a bigger deficit.

    In the mean time, I would adjust your nutrition goal to .5lb/week so that you have a reasonable deficit to work with until you hea, and so you don't lose your focus! I hope you feel better quickly! :)


    Edit: unless your doctor gave you the OK to use the stationary bike, I would stay off of it until you are healed!
  • MassEffectFan88
    MassEffectFan88 Posts: 4 Member
    cmhubbard92 wrote: »
    @MassEffectFan88 before beginning this weight loss again, had you been routinely walking? It could be that you literally just pushed yourself too hard, and piled on the activity way too fast.

    I would suggest letting your knee heal(hopefully it is just the two weeks) and slowly begin adding a little walking at a time(do not jump back to an hour and a half at a time). I am also 5'3 and am at ~186, and I have begun jogging in addition to my daily walk. I would (personally, obviously not professionally) have to disagree that walking is a "repetitive" exercise that puts too much stress on joints. I think, if built up correctly, walking is a very effective way to create a bigger deficit.

    In the mean time, I would adjust your nutrition goal to .5lb/week so that you have a reasonable deficit to work with until you hea, and so you don't lose your focus! I hope you feel better quickly! :)


    Edit: unless your doctor gave you the OK to use the stationary bike, I would stay off of it until you are healed!

    I'm so happy I found someone my same height here. Yeah, actually it began on Friday, then I rested Saturday and Sunday and my knee felt like it started healing quite nicely Monday morning. So then I powered through an epic walk on Monday morning and that's when I decided to go to the doctor since it suddenly was really bad again.

    Maybe once it's healed there's no risk in just attempting a shorter walk, plus some other activities. I have a Fitbit and I just discovered Fitbit coach where it has some nice videos on there....I'm hoping strength training maybe can make up for the weaksauce "other activities" I'll be forced to do.
  • cmhubbard92
    cmhubbard92 Posts: 5,064 Member
    MassEffectFan88 wrote: »
    cmhubbard92 wrote: »
    @MassEffectFan88 before beginning this weight loss again, had you been routinely walking? It could be that you literally just pushed yourself too hard, and piled on the activity way too fast.

    I would suggest letting your knee heal(hopefully it is just the two weeks) and slowly begin adding a little walking at a time(do not jump back to an hour and a half at a time). I am also 5'3 and am at ~186, and I have begun jogging in addition to my daily walk. I would (personally, obviously not professionally) have to disagree that walking is a "repetitive" exercise that puts too much stress on joints. I think, if built up correctly, walking is a very effective way to create a bigger deficit.

    In the mean time, I would adjust your nutrition goal to .5lb/week so that you have a reasonable deficit to work with until you hea, and so you don't lose your focus! I hope you feel better quickly! :)


    Edit: unless your doctor gave you the OK to use the stationary bike, I would stay off of it until you are healed!

    I'm so happy I found someone my same height here. Yeah, actually it began on Friday, then I rested Saturday and Sunday and my knee felt like it started healing quite nicely Monday morning. So then I powered through an epic walk on Monday morning and that's when I decided to go to the doctor since it suddenly was really bad again.

    Maybe once it's healed there's no risk in just attempting a shorter walk, plus some other activities. I have a Fitbit and I just discovered Fitbit coach where it has some nice videos on there....I'm hoping strength training maybe can make up for the weaksauce "other activities" I'll be forced to do.
    Yeah, I would slowly build up the shorter walks to prevent another overuse injury. I have never used the fitbit coach, but I know there are tons of apps for workouts-Nike Training Club(free), Daily Burn(some fee), Fitness Blender, and I use Daily Yoga(free for limited content).
  • Pipsqueak1965
    Pipsqueak1965 Posts: 397 Member
    I'm even smaller than you! Walking is my favourite exercise too, but its also worth doing other knee strengthening exercises (I have chronic knee problems). Obviously wait til its not too painful, then start doing exercises that increase the range of movement - body weight squats and lunges, light dead lifts - all these things strengthen the muscles etc around the knee, so you are less likely to hurt it.
  • lolliopopsnrainbows
    lolliopopsnrainbows Posts: 101 Member
    Once you are able to walk again, build up the distance slowly. I'd also add in some knee strengthening exercises and look into doing yoga or something similar. For a calorie burn in the meantime - get yourself into the pool and start swimming! Swimming is a whole body exercise which makes it a massive calorie burner :smile:
  • Machka9
    Machka9 Posts: 25,570 Member
    MassEffectFan88 wrote: »
    Stationary bikes are so hard to focus on. I honestly don't think stationary bikes are even as effective at burning calories as walking outside.

    It depends how much you put into it. If you barely move the pedals, you're right. But if you get going they'll burn a lot more than walking outside.

    When your knee heals, join a spinning class. Only, don't do the exercises where they tell you to put on lots of resistance and push through ... that part would be hard on your knee.



    BTW - I was slender until I was in my early 40s. Then I gained some weight and for a brief moment thought maybe that was it. But nope. in my late 40s I dropped back to what I had weighed for many years before turning about 42. You can lose weight at any age.

  • girlwithcurls2
    girlwithcurls2 Posts: 2,281 Member
    Do you have access to a pool? Water aerobics is a great full body workout, swimming laps too. I have one jenky knee and I have to lift weights to keep it happy. Lots of connectors and muscles around it that need to be strong to support our knees.
  • earlnabby
    earlnabby Posts: 8,171 Member
    girlwithcurls2 wrote: »
    Do you have access to a pool? Water aerobics is a great full body workout, swimming laps too. I have one jenky knee and I have to lift weights to keep it happy. Lots of connectors and muscles around it that need to be strong to support our knees.

    To expand on this, you can "walk" laps in the pool by putting on a flotation belt and walk or run in the deep water. This is considered a "no impact" exercise and actually burns calories because you are working against the resistance of the water.
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    edited February 2020
    i'm sorry but that Dx is *kitten* - i'm 5'3", 165lbs and run marathons - your doctor is being lazy and not actually idenitfying the cause of your issues (could be the knee isn't tracking right, could be arthritis or a myriad of other things) - but "don't walk because that is repative on your joints" is BS IMHO

    i agree with the others who said, most likely too much too soon if you haven't been walking that time/distance frequently (that is like jumping in and trying to run 5 miles a day with no training)
  • s_rivera_92
    s_rivera_92 Posts: 92 Member
    5'5/175. I had knee surgery some years back and I started working out again in early December. About two weeks ago my knees started hurting (I'd been consistently going 4-5 days a week to the gym and had a consecutive 8 days in the gym) and I took a two week break where I only hit the gym 2 days and focused on abs, chest, back, and arms during those sessions. I kept my calories at 1400 and managed to still lose some weight during my down time. Just as everyone else here has said, don't rush it and don't push so hard. Once you're all healed up, try maybe 30-45 minutes of walking once or twice a day and then take a day off. Repeat. Although not too fashionable, consider a knee brace. Hope things get better. :)
  • TeaBea
    TeaBea Posts: 14,517 Member
    edited February 2020
    Other things to consider: A good pair of supportive shoes. Even socks can have an impact. Slouchy socks in well fitting shoes gave me pain across the top of my feet.

    A good stretching routine: https://arthritis.org/health-wellness/healthy-living/physical-activity/walking/stretching-basics-for-walking

    Lower impact exercise - look into rebounding. Think jogging/walking on a mini-trampoline. Be careful - there are some super firm (ie: cheap) rebounders that are like jumping on the floor, and better quality ones like Jump Sport, and very high quality rebounders like Bellicon. I really like my Jump Sport.

    Even the impact of walking indoors ie: Leslie Sansone (not as nice as a warm sunny day) can be lessened with the use of thick puzzle mats.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I think you just jumped in with too much, too soon. If you haven't been doing anything, you need to build up to 1.5 hours everyday.
  • mysteps2beauty
    mysteps2beauty Posts: 493 Member
    edited February 2020
    I currently have a pinched nerve in my hip area and so just walking to the bathroom hurts. I will start Physical Therapy today. Before the nerve thing about a month ago, I was walking 30 minutes a day at a minimum during my work lunch period, and to and from the public transportation that I take. I miss it. I must have tweaked it or something or could be the stress. Either way only exercise I get is leg squats as I lower my body down to chair very slowly and gingerly cause it hurts.

    Thing is I stay within my calories for the most part. If I don't then it's in maintenance. I have to practice doing this cause sometimes a body just says "too much" and then where will you be? I know you must be in a hurry because you want to take it off fast like when you were younger. But is that really a lifestyle you want and can sustain?

    This really is a lifestyle change Just eat at maintenance or below. Take your time. You knees will thank you for it. Maybe your doctor can refer you to PT session(s)?
  • spinnerdell
    spinnerdell Posts: 233 Member
    Yes, I feel your pain on the knee issues and limited ability to exercise, I'm just now recovering from a broken ankle plus damaged knees. Like you, I'm short (5'2"), but a wee bit older (73). For me, patience and diligence in monitoring my calorie intake have been key in achieving and maintaining my 70 lb. weight loss- I could barely manage a .5 pound a week loss at best.

    I admire your determination to walk for exercise and wish you a speedy recovery.
  • lorrpb
    lorrpb Posts: 11,463 Member
    edited February 2020
    That’s a lot of walking for a body not currently used to it. Start with 15 min per day. Add 5 min per week for the first month. That gets you to 30 min. If you have no knee issues, add 10 min per week until you get to 90 min. That will take about 6 mire weeks.
    Another option is to divide your time into 2-3 separate walks per day, but you should still build up gradually.
  • Fuzzipeg
    Fuzzipeg Posts: 2,301 Member
    I'm so sorry you are having such distressing knee issues. I'm apauled at the reaction you received from your present doctor. I strongly suggest you see another one if at all possible. 160lb is nothing even at 5'3", I don't recomend being heavier but like the person above, I am, as well as being in my 70's too.

    There are so many things which can be done to help you like physiotherapy and aqua therapy. Even having a full thyroid panel because arthritis can be diagnosed 10 to 15 years before someone is hypothyroid. Achieving this test can be an issue because not all medics will be willing or able to test everything essential making do with tsh which says next to nothing. Knowing if you are dealing with an autoimmune conditon could affect the way you aproach dietary things. Arthritis supports sites hold so much informaiton on eating plans to help those with arthrtis. The endocrine issue with arthritis is too little hgh, human growht hormone to keep the bone in good repair it comes from the same circuitry as t3 which is the active form of thyroid hormone.

    After may years of arthritic pain may I suggest a trip to a health food shop, as we call them over here, taking a more functional approach. You could look into Glucosamine and Chondroitin which often come in combination they help to replace the joint cushioning. Also you could look into MSM, I can't remember the name in full, I find it good when it comes to taking down inflammation, there is also NAC which could be similarly helpful. Vit d is something we in the UK are advised to take in the winter because we do not see enought sun, particularly this winter. (I can't take standard pain relief because it increases my pain. I discovered this, when a past doctor said to use pain relief before exercise which I tred to, naturally I would forget sometimes and those times I did not get the same pain, or any pain sometimes. This took me into salicylate intolerance research.)

    Exercise is good to achieve more calories but you do need rest days. Rest days give your body time to adjust to your new expectations of your body. Please know, standing rather than sitting, not slouching and that sort of thing use more calories too. You must do what is right for yourself. Possibly consider swimming because this takes the weight off your bones. May be aquarobics could be helpful, the water taking the weight off your kneed as you exercise. Also you may benefit from meeting other people who could have similar difficulties.

    Wishing you all the very best in your recovery.
  • fiddletime
    fiddletime Posts: 1,868 Member
    I’m 5’2” and 65 yo. You really can lose weight- even without walking. I lose at 1200 cal a day, but if I “plateau” and don’t control my calorie intake, I’ll gain. While your knee is recuperating cut the calories for a month or two to prove to yourself that if you stay at your calorie count you’ll lose weight. Don’t fall into the “plateau” trap where you get discouraged, overeat, and gain weight- then say it doesn’t work. Weight loss happens in the kitchen.

    I do spinning and love exercising for my mental sanity. When I get injured I have to really stay on track with my calories. You’ve got this- and before you know it you’ll be back walking and building up your distance in no time. Getting to eat some extra calories is a big plus, you’ll get there again.
  • jeagogo
    jeagogo Posts: 179 Member
    I totally feel you on how frustrating a knee injury can be. I started my weight loss journey years when I was about 26 years old ago because I injured my knee hiking; 6 miles down an inline (after 6 miles up) was just too much on my body. That first injury took a good couple weeks to recover before I could walk comfortably again so in the meantime I swam as often as I could. I didn't do bike because that was actually uncomfortable for my knee as well. When I was trying to lose weight my instinct was to go running, because that was how I'd lost weight in the past and I enjoyed it well enough, but anything more than a mile and I would re-injure my knee.

    I do still deal with knee issues if I'm not careful, even at my maintenance weight. I do more strength based exercise than cardio now, and that has been huge for helping with the stability of my knees, actually. It may not be the same calorie burn, but things like yoga and strength training may be beneficial to you in your overall health and care for your body.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Sounds pretty simple.

    Break up your walks into more or less frequency and lower the distance and allow your body to develop a adaptation to your end goal. You might consider doing another exercise for most or half of your cardio needs in the meantime.

    Doesn't sound concerning when we think long term.
  • angelexperiment
    angelexperiment Posts: 1,917 Member
    Not sure why you can’t do it with diet alone? I’m one inch taller than you. I’m doing it with diet. I can’t exercise bc of my hip but I plan on doing water exercise soon. Maybe you need to find a number you lose at? 1200 was too low my weight started coming off with ease at 1500 Withrow the carb cycling I did at the time. Right now my window is 1200-1500. Whenever I start carb cycling again it will be 1500 on low carb days and 1800 on high carb days and 2000 on my fun day.
  • jwoolman5
    jwoolman5 Posts: 191 Member
    You might look into getting an athletic knee brace. I have found them helpful when I bang up my genetically wonky knee. The ones I have use Velcro straps so they are easy to put on and adjust. You can see videos on them on YouTube and check out reviews on Amazon to get a feel for how other people think they help with their issues.

    Here are the descriptions for the ones I have so you can look for such keywords (there are many different brands to consider):

    This one is cheap:

    Bracoo Knee Support, Open-Patella Brace for Arthritis, Joint Pain Relief, Injury Recovery with Adjustable Strapping & Breathable Neoprene

    This one is not so cheap but I got it on deep sale - it's sturdier than the Bracoo but that was helpful because I preferred using different ones at different times in the healing process:

    EXOUS Knee Brace Support Protector - Relieves Patella Tendonitis - Jumpers Knee Mensicus Tear - ACL Lateral & Medial Ligament Sprains Comfort Design True Non-Slip FIT for Arthritis - Sport - Running



    Still be careful, but you have to do some walking in daily life and those braces really help minimize the pain and also remind me to not do anything stupid like twisting the knee. I start taking them off part of the time as the knee heals, since I figure the activity is better for it within reason. But pay attention to any pain and don't push it.

    Glucosamine supplements also help me a lot. I keep them up all the time because of genetics, but when I first used glucosamine, my knee was injured and not healing well - I could see a difference before the bottle ran out (month's worth of pills).

    I usually do a lot of walk in place and some daily stretching, but adjusted and didn't do anything that hurt while healing. Maybe walk in place would help you get back into walking regularly again when the time is right.

    You also might try chair walking. Just make walk-in-place and exaggerated fidgeting movements while sitting. This doesn't load your legs, feet, and knees the way real walking does, but lets you get in some movement so you don't feel so much like a slug.
  • momrev1kk
    momrev1kk Posts: 1 Member
    5’4” 204
    You may want to look into kinesio tape, marketed under many brands. The adhesive on this tape is wavy on the back and the tape has give and take. The companies have videos online to teach you how to tape your own knees. When my patella goes out of its groove, it hurts so much that I won’t exercise. But, the tape helps keep it in place! I can wear the tape for up to a week before changing it. It can be worn while bathing or swimming!
  • earlnabby
    earlnabby Posts: 8,171 Member
    jwoolman5 wrote: »
    You might look into getting an athletic knee brace. I have found them helpful when I bang up my genetically wonky knee. The ones I have use Velcro straps so they are easy to put on and adjust. You can see videos on them on YouTube and check out reviews on Amazon to get a feel for how other people think they help with their issues.

    This may be a great idea but I would recommend checking with your ortho or PT first. Depending on what the damage is, knee braces can sometimes make them worse. I started wearing one and ended up with synovial fluid leaking and forming a bursa which needed to be drained. Ortho told me it was because of the brace and told me to stop using it ASAP. My pain was from a multitude of tiny tears in the meniscus and losing weight was the only thing that would help, short of a knee replacement which is in my future. My Ortho did much of his specialty training in New Zealand and he called my problem a "Hiker's knee", which was the majority of what he saw in training because of the walking/hiking culture there. Yes, I walk and hike a lot.

  • gt0186b
    gt0186b Posts: 78 Member
    Try some knee strengthening exercises.https://webmd.com/pain-management/knee-pain/injury-knee-pain-16/slideshow-knee-exercises
  • ritzvin
    ritzvin Posts: 2,860 Member
    sijomial wrote: »
    MassEffectFan88 wrote: »
    I honestly don't think stationary bikes are even as effective at burning calories as walking outside.

    Say what?
    I can burn up to 700 net calories on a stationary bike in an hour and in winter regualarly burn 500 - 600 net cals.
    Net calories for walking at 4mph for an hour would be 205 for me (weight in lbs X miles walked X 0.3 efficiency ratio).

    Not as enjoyable as exercising outdoors but a far higher potential for burning calories and as a fellow knee sufferer cycling is very kind to my damaged knees. Hope your bursistis clears quickly.

    I can still lose weight at 60 so please don't think you are past it at 32!!

    This. I burn a lot more cycling because I can do it comfortably for much longer and more frequently than running. (they worked out to be pretty similar in number of calories per time for me, but I definitely can't run 2 hours per day, 5 days per week) (with walking not in the same ballpark). Alas, both my winter rides and runs are much shorter and slower. (I have yet to embrace hamster wheels, Zwift included). The local cycling club has a fairly large number of (very fit, very fast) retirees, quite a few of whom had transitioned over from running due to knee issues.


    Ditto what others said... Very likely just too much too soon.

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