knees problems..need to get back to my strength

Emi_the_dork
Emi_the_dork Posts: 62
edited November 10 in Fitness and Exercise
Hi, been having a dliemma lately. I joined mfp like 2 years ago i think. Well i lost 30 and hit a plateu and got busy with school and work and well just stayed at a 30 lbs weightloss until this past holiday season when i gained some pounds back. Since September i started experiencing pain and cracks in my knees and it got worse throughout the months. I now have a gym member ship and am on anti-inflammatories for my knees. They crack so loud and now me and my boyfriend have noticed other parts of my body crackin and popping.


Im 22years old. Ive started going to the gym reguarly again and with college and a job its hard to workout for more than 45 minutes. - I use to try to hit over an hour per day. Ive tried doing the sauna after my workouts to relax and increase my weightloss.

Im stuck. I have been told not to RUN or do anything to put too much on my knees but i want to work hard and see results!!!

How can I get a hard workout without hurting my knees and building them back to normal? I want to run a marathon someday. And i can't be on these pills much longer. What do i do? Also my boyfriend who works alot with orthopedics and physical therapy says if i dont take care of myself im lookin at knee replacements when i hit my 40s. I need to lose this weight for good. I have 50 lbs to go.

Someone please help. I feel so helpless like im not getting anywhere

Replies

  • thefuzz1290
    thefuzz1290 Posts: 777 Member
    Running isn't bad on the knees, if you run properly. I "plod" when I run, but that mostly gives me shin splits, so I avoid it...but I've never had knee issues. But if you are in pain due to running, don't, and try the elliptical (which is better for me due to my poor running style).

    To strength your knees, you can start squatting (full squats) and other strength training.
  • lizard053
    lizard053 Posts: 2,344 Member
    I have knee problems too. One of the reasons I really need to keep my weight down. I have poorly formed knees, and it's genetic. There's nothing I can do to fix their structure, but by strengthening the muscles around them, I have been able to minimize the pain I'm in on an average day.

    Get a gym membership, have someone there teach you how to use the machines properly and focus on leg presses, leg extensions and leg curls for strengthening the knees. You can do some of these at home too. Stand on a stair, raise and lower your body (Part of the leg press, sort of). Stand with your weight on one leg and raise the other foot as if you were kicking your butt (leg curls). Sit on the floor and put a rolled up towel under your knee. Lift and lower your lower leg without moving the knee (leg extensions). When you get stronger do the leg extensions sitting on a chair. When these get easier, start doing squats and lunges.

    Other things that have helped my knees include lots and lots and lots of walking, swimming and bicycling. These are low enough impact they don't hurt my knees. Once I drop about 15 more pounds, I'm going to start running again. Because I can, my knees are now strong enough!
  • MoooveOverFluffy
    MoooveOverFluffy Posts: 398 Member
    my knees sound like Rice Krispies every time i bend them.............. interested in what some of the responses will be.......!
  • YcatsFursworth
    YcatsFursworth Posts: 273 Member
    Ive got bad knees problems as well.. I just avoid some machines at the gym. I can do the rowing machine just fine without pain... but the crosstrainer is a big fat NOOOOOOO!!!!!!!!!
  • aimeeang
    aimeeang Posts: 8 Member
    rowing and ellipticals a good idea. i'm using a bike to commute to work, which takes me 25 minutes one way and i lose anywhere between 160 to 200 one way too. on my way home, i bike a little more to increase the calories burned. efficient way to incorporate exercise in your daily routine. i use a heart rate monitor for better accuracy.
  • j4nash
    j4nash Posts: 1,719 Member
    Elliptical isn't rough, either is rowing. Mind if I ask what caused the knee issues? Running?
  • jskaggs1971
    jskaggs1971 Posts: 371 Member
    +1 for cycling. It's a great way to get a powerful cardio workout that's not very stressful on the knees, especially if your gym has spin bikes with clipless pedals, or even good cycles with toe straps.

    Back in high school, I tore the hell out of my MCL while skiing. Cycling was a big part of the PT I was given to rehab my knee.

    Don't screw around with your knees, though. See a doctor about it, and if you can, get a referral for a good orthopedic doc.
  • megmo_7
    megmo_7 Posts: 98 Member
    All I can say is swim swim swim. I have had multiple knee surgeries and this is a must to build your strength back up. You can even run in the pool. Just swim!
  • TeddyBear47
    TeddyBear47 Posts: 200 Member
    Hi, I have bad knees, I use BCG knee pads, helps keep everything in place. It's not a cure all, but it hepls.
  • Lydiabee_4
    Lydiabee_4 Posts: 13 Member
    All I can say is swim swim swim. I have had multiple knee surgeries and this is a must to build your strength back up. You can even run in the pool. Just swim!

    I can't agree more!!!!
    Swimming is my absolute favorite workout! Its super easy on the joints AND works out every single part of your body! And you can get a good cardio workout in too! =)
  • Tangy1966
    Tangy1966 Posts: 50 Member
    I have bad knees too, I'm in my 40's and no longer can run very far or long. But walking, swimming, and yoga are all
    very good for you and for weightloss. Do what you can within reason, be patient and kind to yourself. The weight will
    come off in time and your knees will begin to feel better as a result. :)
  • nudqt
    nudqt Posts: 98
    Water aerobics....and swimming....no pressure on your joints....but great workout. I speak fromexperience....first knee surgery at 16, (cheerleader), then many after that.....and the final ones.....double knee replacements in the past 3 years.

    Be kind to those knees with water workouts.

    Just my 2 cents....
    Patti
  • megmo_7
    megmo_7 Posts: 98 Member
    All I can say is swim swim swim. I have had multiple knee surgeries and this is a must to build your strength back up. You can even run in the pool. Just swim!

    I can't agree more!!!!
    Swimming is my absolute favorite workout! Its super easy on the joints AND works out every single part of your body! And you can get a good cardio workout in too! =)

    Most people are too scared to get into a pool but it really does work. I dont care if I am making an *kitten* of myself or not! It really is the only way I have been able to condition by knee. I had to one day just say f it I dont care what people think of me in a swim suit. Hopped in the pool and never looked back!
  • MMarvelous
    MMarvelous Posts: 1,067 Member
    How ant strength training? Lifting weights burns major calories. Join the MFP group The New Rules of Lifting for WOMEN! It is a book w/ workout plans in it and explains why women should lift weights! Check it out even if you say you will never lift a dumbbell
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    I'm having knee surgery at the end of the month.

    I've been working once a week with a PT doing strength training, plus I do two Pump classes a week.

    Instructions from my surgeon are to:

    Avoid lunges.
    Squats with no weight on are OK.
    No stairs for exercise
    No high impact (ie running/zumba) but low impact (walking/swimming) is good.

    Ice and elevate for 20mins after working out.
    He said to strengthen the muscles around my knee (hip flexors, quads etc) to help recovery after surgery.
  • Libby81
    Libby81 Posts: 734 Member
    Avoid anything that is high impact on your knees i.e. running!! I would suggest more low impact machines like the elliptical or the rower or cycle. Also as someone has mentioned try to build up your leg muscles to take the pressure off the joint. I strap my knee up before a workout and find squats, lunges and all sorts fine and can easily get an hour or more out of the elliptical. Just gauge your limits and know when to stop
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