Knee problems make it hard to work out. Suggestions?

MissMizzy
MissMizzy Posts: 31
edited October 6 in Fitness and Exercise
I've had one surgery on my right knee (weird, one of a kind, solid bursitis issue), and since recovering from that, my left kneecap began to dislocate. I was told I'd need surgery for it a couple years ago, but I keep putting it off, and had to quit ballet because I just couldn't bring myself to dance through the pain anymore, and i couldn't take a six month setback period to recover from surgery.

My question is, how can I hit the gym without it hurting? I've tried everything. I don't run, I go on the elliptical. But even that hurts. My leg muscles also bulk up really easily, when I'm trying to slim them down. Is there any way I can both strengthen my knees so they don't hurt, while also not getting bulky hamstrings and quads? When I was in physical therapy before, I HATED my thighs, because they got so disgustingly big and muscular. I don't want that to happen again.
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Replies

  • Hearts_2015
    Hearts_2015 Posts: 12,031 Member
    Don't know if you have this as an option at your gym but Aqua workouts are loads of fun and hard work but don't bother your joints near the same as land workouts.

    Aqua Pilates
    Aqua Zumba
    Aqua Cardio classes... those are just a few that I'm involved in and loving them all! Most think water aerobics is not hard work, but with the water resistance it's a hard workout but doesn't bother your joints so it doesn't feel hard on your body.

    Perhaps there's a community pool you can use or a PT that has pool access?

    Here's to finding something that works for you!:drinker:
  • RAFValentina
    RAFValentina Posts: 1,231 Member
    Swimming? Cycling... You won't get big legs. And besides... you probably need some bulk around the joints to support them... won't be obvious to you either if you strengthen up those joints. Why not speak to your doctor for advice and maybe a physiotherapist?
  • MissMizzy
    MissMizzy Posts: 31
    Thanks! I'll see if I can find some water workout classes to go to. I haven't really swam since I was about ten...but maybe I won't make a complete fool of myself doing laps. Biking still hurts my knees, actually, after about ten minutes of it. And I'm scared to go back to the doctor, because I don't want to go through another knee surgery, which I know they're going to say that I need, but I just can't afford going to a doctor or PT right now.
  • Nicolee_2014
    Nicolee_2014 Posts: 1,572 Member
    Boxing. It's great cardio & good for people with busted knees :smile:
  • MissMizzy
    MissMizzy Posts: 31
    Boxing. It's great cardio & good for people with busted knees :smile:

    Sounds like so much fun, too! Will def. try to find a class.
  • lizjames1971
    lizjames1971 Posts: 39
    Swimming!! Gradually build up to squatting etc under trainer guidance if you can!!!
  • StacySkinny
    StacySkinny Posts: 984 Member
    Bump. I need to know the answers to this too. :) Good question!
  • Pickles11
    Pickles11 Posts: 310 Member
    Yes I was also going to suggest boxing/kickboxing. I would say I am in pretty good shape but I tried the P90x Kenpo video and I was SHOCKED that I was sore in my arms the next day from all the punching. I do weights and stuff, but the punching made my muscles sore! It must be a great workout.
  • heybales
    heybales Posts: 18,842 Member
    I'd suggest if biking (spin bike perhaps) is hurting your knees, you probably have the seat height wrong.

    Even with those with problems, it usually doesn't cause much problem. The spin bike instructor had just a clean up surgery in his knee, back after 10 days off. And he said while it still hurt for other daily activities, the class did not, even though he took it easy.

    Keeping the spin speed up, and the tension down helps, and having some tension needed.
  • TourThePast
    TourThePast Posts: 1,753 Member
    Is there any way I can both strengthen my knees so they don't hurt, while also not getting bulky hamstrings and quads? When I was in physical therapy before, I HATED my thighs, because they got so disgustingly big and muscular. I don't want that to happen again.
    What's more important, being fit and pain free or having "disgustingly" muscular thighs?

    If you want them to be slimmer, you could drop some body fat.

    Believe me, to have bulky thighs if you have a low body fat % would take far more hard work and dedication to strength training than any physio would recommend just to make you fit and strong.
  • gina_nz_
    gina_nz_ Posts: 74 Member
    Some gyms have cycle machines that you cycle with your arms instead of legs so you still get a great cardio workout
  • missjoci
    missjoci Posts: 412 Member
    I've never had knee surgery, but it runs in my family a lot. I have bad knee pain that's worse in my left knee, but with inserts hurts my right sometimes too. I find that yoga and pilates strengthens and lengthens the muscles and decreases pain. Also the more I lift on my calves, hamstrings, quads, and thighs, the less pain I notice. Overall stretching and rolling the side of your legs (I would look up more specific instructions, or I could tell you how I do it) on a foam roller helps a great amount.The Northwest cold wet weather doesn't help either. I find it hurts when I'm outside. I would suggest working out inside more if yours is similar. I also try to cross my legs less and a few other dumb, but seeemingly helpful tricks.
  • missjoci
    missjoci Posts: 412 Member
    Don't know if you have this as an option at your gym but Aqua workouts are loads of fun and hard work but don't bother your joints near the same as land workouts.

    Aqua Pilates
    Aqua Zumba
    Aqua Cardio classes... those are just a few that I'm involved in and loving them all! Most think water aerobics is not hard work, but with the water resistance it's a hard workout but doesn't bother your joints so it doesn't feel hard on your body.

    Perhaps there's a community pool you can use or a PT that has pool access?

    Here's to finding something that works for you!:drinker:

    Absolutely agreed. I LOVED aqua aerobics. It works your body with great resistance, but the body pain is at a minimum.
    I'd suggest if biking (spin bike perhaps) is hurting your knees, you probably have the seat height wrong.

    Even with those with problems, it usually doesn't cause much problem. The spin bike instructor had just a clean up surgery in his knee, back after 10 days off. And he said while it still hurt for other daily activities, the class did not, even though he took it easy.

    Keeping the spin speed up, and the tension down helps, and having some tension needed.

    Weak muscles around your knees will make them hurt when you're using a spinning machine at any height. I've worked with personal trainers, it's a matter of building up those muscles to support your knee joint.
  • GeneaCindy
    GeneaCindy Posts: 148 Member
    Ditto on the aqua exercise suggestions. My gym has a graduated depth pool. Shallow end = higher heart rate; deeper = more resistance and strengthening. Some pools have deep water running as well. If you are not a great swimmer, try using a kick board and/or fins (if it doesn't bother the knee). You can also use kick boards or foam noodles for sit-ups/crunches in the pool. Good luck.
  • MissMizzy
    MissMizzy Posts: 31
    Is there any way I can both strengthen my knees so they don't hurt, while also not getting bulky hamstrings and quads? When I was in physical therapy before, I HATED my thighs, because they got so disgustingly big and muscular. I don't want that to happen again.
    What's more important, being fit and pain free or having "disgustingly" muscular thighs?

    If you want them to be slimmer, you could drop some body fat.

    Believe me, to have bulky thighs if you have a low body fat % would take far more hard work and dedication to strength training than any physio would recommend just to make you fit and strong.

    Actually, I AM working on dropping body fat. That's why I'm on MFP.

    The issue that I think you're not understanding is that I was a dancer for my entire life, and I've had an eating disordered mindset for years. I don't want bulky thighs, and I'm looking for suggestions that will strengthen without bulking. I just bulk up in my quads and hamstrings really easily--it's just how my body is, and always has been.
  • MissMizzy
    MissMizzy Posts: 31
    I'd suggest if biking (spin bike perhaps) is hurting your knees, you probably have the seat height wrong.

    Even with those with problems, it usually doesn't cause much problem. The spin bike instructor had just a clean up surgery in his knee, back after 10 days off. And he said while it still hurt for other daily activities, the class did not, even though he took it easy.

    Keeping the spin speed up, and the tension down helps, and having some tension needed.

    Thanks so much for the suggestion! I figured there must be something wrong because everyone I knew kept telling me to try biking :P
  • KatrionaDeLacy
    KatrionaDeLacy Posts: 5 Member
    Stay far, far away from squats, lunges, bike work or running.

    Water stuff is great. I tried a vid called 'power yoga mind and body' and do what I can. Pushing through pain while exercising only damages the joint more. Don't use it as an excuse to skimp on exercises but if it hurts lighten up on it. Try Pilates too. Yoga and Pilates are all about long, lean muscles. Just do the best you can and ask instructors for workarounds for painful joints.

    It sounds silly for someone young but try some workouts designed for the elderly. Joel Harper has some vids like 'firming after 50'. The elderly often have joint issues and this could offer you some alternates or workarounds.

    Eta I have no cartilage in my right knee and my ortho advised avoiding bikes for my injury. That is why it might help to consult a doc.
  • MissMizzy
    MissMizzy Posts: 31
    It sounds silly for someone young but try some workouts designed for the elderly. Joel Harper has some vids like 'firming after 50'. The elderly often have joint issues and this could offer you some alternates or workarounds.

    I always joke that I have the knees of a 75 year old man...*sigh*. That's a good suggestion though, thanks :)
  • KatrionaDeLacy
    KatrionaDeLacy Posts: 5 Member
    I'm 30 and I use it ;-) If that makes you feel better. My knee has been bad since I was a teen. It just means we had more fun.
  • veni84
    veni84 Posts: 29
    i had knee surgery 2 years ago to keep it from dislocating and the physical therapy things i did that helped my knee get stronger were elliptical, tredmil, bike and pool. You want all your leg muscles to get strong because thats whats holding your knee in place. Just take it slow and be very careful.
  • craftydeb
    craftydeb Posts: 77 Member
    I had the 13th surgery on my left knee in 2007. 13 in about 30 years. It was a total knee replacement. I don't have as much flexion in that knee as I do in my right, but I can still do my walking, hula hooping, zumba and body pump. Oh I also do water work...swimming mostly and water planks for balance. I have to vary some of the ways I do things, but I still get a good cardio and weight training so that I don't lose anymore muscle mass as I lose my weight. I don't do the bikes normally, but if I do, it's not too fast or high tension. Cannot run, so I do walking on the treadmill. There are a lot of things you can do, but if you have to have another surgery, see if it can be done arthroscopically...much better and shorter recovery time, take it from me, it's better to go ahead with the surgery than to put it off and possibly do more damage than there already is.
  • agidius
    agidius Posts: 4 Member
    I used to be an adventurer like you, but then I've got an arrow to the knee..
  • BobbyClerici
    BobbyClerici Posts: 813 Member
    Find a gym with a pool and learn to love the water until your knee heals completely.
    And do not - do NOT listen to any fool who'd tell you to work through the pain or some such foolishness as that.
    Let your body heal, but don't stop exercising.

    Swimming is great for cardio as well as toning muscles. If it were me, I'd use this time to get in perfect shape, then as soon as the doctor gave me the OK, begin one of those intense 12 week programs where I take it all to a new level.

    Good luck!
  • kenzietea
    kenzietea Posts: 614 Member
    Tighten your inner thighs and glutes, it helps prevent dislocating << I know from experience!

    yoga, pilates, cycling, swimming are all easy on the knees :) sumo squats and many other exercises to help build your inner thigh. good luck :)
  • kenzietea
    kenzietea Posts: 614 Member
    It sounds silly for someone young but try some workouts designed for the elderly. Joel Harper has some vids like 'firming after 50'. The elderly often have joint issues and this could offer you some alternates or workarounds.

    I always joke that I have the knees of a 75 year old man...*sigh*. That's a good suggestion though, thanks :)

    My doctor actually told me this! :( Bone on bone arthritis because of putting off a surgery, don't put it offff!!!!!
  • mmuzzatti
    mmuzzatti Posts: 704 Member
    I had knee surgery and I think I have to have it again soon but I am not going under the knife till I lose all my weight. I got a knee brace and it has really helped. I run, bike, spin and Zumba and feel pretty good. Every once in a while it pops but it only hurts for a second then I'm OK.
  • Pearson221
    Pearson221 Posts: 7 Member
    Ditto on the biking: the stationary bikes in gyms don't allow the fine-tuning of seat height necessary for optimal use. I don't use stationary bikes for that reason. When the weather is nice, go outside on a "real" bike!

    I've had knee surgeries (both knees!) and the key is to find exercises to strengthen the hamstrings. Can you make an appointment with a physical therapist?
  • aimeeturner
    aimeeturner Posts: 225 Member
    I dislocated my right knee a few years ago while at the gym...shoved it back into place and ended up breaking off bone, which had to be removed in surgery. I have since lost 23 pounds and built up a lot more muscle than I had before. I have done it through Yoga, and specific leg exercises. I know you said you don't want big legs, but the leg muscle is what will help keep the knee from having further injuries. You can get a knee stabilizer brace that will help keep it from sliding while you work on building the muscle. If you have any fat on your legs, you will lose it as you gain more muscle - being that muscle burns fat. In the end, you will have nice toned strong legs that will support your knees properly. I recommend the elliptical and the bike for cardio - basically anything that will prevent impact. I also recommend doing the leg press, leg exensions and leg curls - starting at a weight you can tolerate and working your way up.
  • gentlygently
    gentlygently Posts: 752 Member
    Bump
  • MommyTKD
    MommyTKD Posts: 61 Member
    Have you tried a recumbent bike or a seated elliptical?
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