Strength Training for bad knees??

girl_afraid82
girl_afraid82 Posts: 178 Member
in Fitness and Exercise
Hi all,

I'm desperate to get some good strength training into my fitness routine (which at the moment consists of Zumba and not a lot else!) as I really want to avoid being the dreaded 'skinny fat' once I reach my goal weight.

However, I have really bad knees which creak and grind whenever I try to do anything involving squats or lunges. They get quite sore underneath my kneecaps, and tend to jar if I do any sudden movements (eg running for a bus).

I've been wanting to do 30 Day Shred but it's too hard on my knees. Looked into Body Pump classes at my gym too, but I know they'll also want me to do various squats and lunges with weights, which I just won't be able to do!
For some reason Zumba seems to be okay on them, but I have a feeling that's because the loud music means I can't hear the awful grinding sounds!

I already take Glucosamine/Chondroitin supplements, as well as fish oil.

Does anyone have any suggestions of exercises/DVDs/classes I could do that won't involve the dreaded squats and lunges? How can I tone up my legs without these moves??
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Replies

  • mandylooo
    mandylooo Posts: 456 Member
    I don't know what they're called, but you can work your quads by placing weight between your flexed ankle and shin and raising your ankles from the bent at 90 degrees position to almost straight out in front of you in a seated position. Gyms have machines for this, but I've used sandbags at home. This is probably the worst description of an exercise ever by the way.
  • mandylooo
    mandylooo Posts: 456 Member
    you'd be sitting on a chair or similar to do this.
  • girl_afraid82
    girl_afraid82 Posts: 178 Member
    Oooh good call, I hadn't thought of that one! I'd seen people on that machine at the gym but hadn't tried it myself yet.

    Thanks :)
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    Romanian Dead Lifts, you use a locked knee with these, they work the gluts, and some quads.

    Other than that, find a leg extension machine for the quads if you don't want down pressure on them, the leg extension machine is the best way to do it.
  • mandylooo
    mandylooo Posts: 456 Member


    Other than that, find a leg extension machine for the quads if you don't want down pressure on them, the leg extension machine is the best way to do it.

    I think that's what I was trying to describe. Just don't lock your knee out at the top.
  • xjlishey1
    xjlishey1 Posts: 286
    DITTO TO WHAT THE OTHERS SAID. YOU CAN FIND MACHINES IN THE GYM THAT WILL NOT PUT STRESS ON YOUR KNEES. THERE SHOULD BE TRAINERS TO ASSIST YOU IN YOUR GYM WITHOUT CHARGE.
  • donna9089
    donna9089 Posts: 87
    I have had two ACL replacements in the same knee. After telling me the knee "will never be normal", and it isn't....my surgeon suggested putting the stability ball against the wall, leaning up against it with the small of my back and doing squats like this because it is much easier on the joint. As strange as this seems, he also had me walking backward on the treadmill. I do get some strange looks in the gym when I do this, but I don't care if it will help the knee. I also do the extensions mentioned and seated leg curls (in a sitting position and pulling back toward the chair). I do these with light weight, 3 sets of as many as I can do each. These can also be done with a stability ball by planting your feet on the ball, lifting your butt off the ground into a bridge and then pulling the ball back toward your hips with your heels. Hope this wasn't information overload, but I have been working this now since Dec '10 and am finally getting some definition back in the left leg.
  • girl_afraid82
    girl_afraid82 Posts: 178 Member
    Great suggestions! Thanks so much everyone! I'll give all these a go... the trainers in my gym are more than slightly unhelpful, but I'll see what they suggest too!
  • almc170
    almc170 Posts: 1,093 Member
    Same problem. I used a DVD called "Strong Knees", which is basically a collection of physical therapy exercises. It's about $10 on Amazon, or available through Netflix if you have a DVD subscription. After doing it 3x a week for about a month, I was able to start doing squats and lunges. Still working on the form though...
  • girl_afraid82
    girl_afraid82 Posts: 178 Member
    Same problem. I used a DVD called "Strong Knees", which is basically a collection of physical therapy exercises. It's about $10 on Amazon, or available through Netflix if you have a DVD subscription. After doing it 3x a week for about a month, I was able to start doing squats and lunges. Still working on the form though...

    Oooh, sounds interesting!
    I have Netflix, but unsure if that title is available in the UK, will have a look.
    If not I'm sure I can find it somewhere! Thankyou!
  • Tina180130
    Tina180130 Posts: 127 Member
    bump for reference:smile:
  • RonSwanson66
    RonSwanson66 Posts: 1,150 Member
    Romanian Dead Lifts, you use a locked knee with these, they work the gluts, and some quads.

    RDL's are done with slightly bent-knees, not locked
    Other than that, find a leg extension machine for the quads if you don't want down pressure on them, the leg extension machine is the best way to do it.

    Leg extensions are TERRIBLE for your knees.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    I always thought I had wonky knees because I'm hypermobile, always hurt myself, and my joints sounds like a bowl of Rice Krispies. But since strengthening my muscles, my joints are sooooo much better than ever before.
  • deestew58
    deestew58 Posts: 8 Member
    I have the same problem with my knees
    I looking into water aerobics with weights
  • Azdak
    Azdak Posts: 8,281 Member
    I have had two ACL replacements in the same knee. After telling me the knee "will never be normal", and it isn't....my surgeon suggested putting the stability ball against the wall, leaning up against it with the small of my back and doing squats like this because it is much easier on the joint. As strange as this seems, he also had me walking backward on the treadmill. I do get some strange looks in the gym when I do this, but I don't care if it will help the knee. I also do the extensions mentioned and seated leg curls (in a sitting position and pulling back toward the chair). I do these with light weight, 3 sets of as many as I can do each. These can also be done with a stability ball by planting your feet on the ball, lifting your butt off the ground into a bridge and then pulling the ball back toward your hips with your heels. Hope this wasn't information overload, but I have been working this now since Dec '10 and am finally getting some definition back in the left leg.

    These are all excellent exercises for the OP.
  • deestew58
    deestew58 Posts: 8 Member
    thanks, I'll look for that DVD
  • Astrowife68
    Astrowife68 Posts: 79
    I also have bad knees, and I do the 30 DS. I just don't go as deep in the squats and lunges. And I have been able to do them better as I have gone along in the program. :-}

    Good Luck in your journey.

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  • Azdak
    Azdak Posts: 8,281 Member
    Romanian Dead Lifts, you use a locked knee with these, they work the gluts, and some quads.

    RDL's are done with slightly bent-knees, not locked
    Other than that, find a leg extension machine for the quads if you don't want down pressure on them, the leg extension machine is the best way to do it.

    Leg extensions are TERRIBLE for your knees.

    Not necessarily. In this case, the symptoms indicate a condition where open-chain exercises are indicated--at least at first. If you modify the range of motion and concentrate only on the last 30 degrees of extension, leg extensions can be an essential part of rehab and a reliable intervention for overuse injuries such as "runner's knee" (patello-femoral syndrome).
  • eschwab855
    eschwab855 Posts: 258 Member
    Romanian Dead Lifts, you use a locked knee with these, they work the gluts, and some quads.

    RDL's are done with slightly bent-knees, not locked
    Other than that, find a leg extension machine for the quads if you don't want down pressure on them, the leg extension machine is the best way to do it.

    Leg extensions are TERRIBLE for your knees.
    +1 on the leg extensions they tear the knee apart really bad
  • lovelee79
    lovelee79 Posts: 362
    bump
  • swilk627
    swilk627 Posts: 245 Member
    Romanian Dead Lifts, you use a locked knee with these, they work the gluts, and some quads.

    RDL's are done with slightly bent-knees, not locked
    Other than that, find a leg extension machine for the quads if you don't want down pressure on them, the leg extension machine is the best way to do it.

    Leg extensions are TERRIBLE for your knees.
    +1 on the leg extensions they tear the knee apart really bad

    Agree with this.

    1. Don't lock your knees, but do try RDLs. They also work my hamstrings pretty well.

    2. IMO, avoid all the leg machines. They are far worse on my bad knees than squats and lunges.

    Also, it sounds like we have similar kneed problems. I cannot do static lunges, but I've found that walking lunges are a bit easier on me.
  • JennieAL
    JennieAL Posts: 1,726 Member
    My right knee sometimes pops when I bend. I was afraid this would worsen when I started lifting weights. It didn't. In fact, it never pops anymore. I have chronic right shoulder/arm tension that is also going away as I continue to lift weights.

    My advice is to strength train... see if it goes away. I've even encouraged my husband who once hurt his lower back doing deadlifts to try them again... I believe if he corrects his form and does them the right way his pain will also clear up. He hasn't completely been sold on this idea yet.
  • alikat42
    alikat42 Posts: 213 Member
    I'm rehabbing a torn meniscus currently. My PT has me focusing on strengthening my hip abductor/adductor muscles, hamstrings, and quads. I also do an active nerve glide whenever I remember it. For cardio, I've found the ARC trainer to be best when I need to baby my knee. I see a lot of people on here recommend the elliptical for bad knees, but for me it's probably the worst machine I could use!
  • Fit4_Life
    Fit4_Life Posts: 828 Member
    I have a knee brace. (you can get them at Walmart or drug store). I am also doing the 30DS/ level 2. It feels so much better with the support. :) Nothing is going to stop me now.. :)
  • wellbert
    wellbert Posts: 3,924 Member
    Correctly done squats can be easy on the knee. I have really bad patellofemoral arthritis with some bone-bone. Regular squats are a nightmare... properly done, they feel just fine, no problem.

    Of course, there's also cycling. A properly fit bicycle is very easy on the knees.
  • marylouise123
    marylouise123 Posts: 127 Member
    Thanks for the info.. I have a bad knee & I am going to look for that Strong Knee's DVD on Amazon. I right now do Leslie Sansone walk Fit program, but would love to try something new.. Thanks again..
  • jskaggs1971
    jskaggs1971 Posts: 371 Member
    Cycling.

    OK, it's not strength training, exactly, but it's excellent for building up the muscles that support the knee and for improving range of motion. At least, this is what I was told by a physical therapist when recovering from a badly torn MCL.
  • rileysowner
    rileysowner Posts: 8,316 Member
    I guess my first question for the OP is do you have an actual diagnosis of what it wrong? Knowing that can make a lot of difference. Also, it would answer the question that sits in the back of my head of whether the problem is worn cartilage in the knee, a muscle imbalance, or something else. Making suggestions without knowing things like that . . . well I would want to know more. Also if you get a work-up on your knee by a orthopaedic doctor, especially one that specializes in sports injuries, he can refer you to a physio-therapist who might be able to help you get past this.
  • MLA5FL
    MLA5FL Posts: 28 Member
    Bad knees here too, definitely going to add the Romanian Dead Lifts this week - bump :)
  • salxtai
    salxtai Posts: 341 Member
    For long-term solution, I'd strongly recommend you see a physio (physical therapist) in your area.

    It sounds like classic patellofemoral syndrome (PFS) - its "easily" treated with specific strengthening exercises for the medial part of your quads to help re-align the knee cap. And even if there's underlying issues along with that, the physio can help you at least improve the pain aspect.

    From personal experience and as a physio, I can't emphasize enough how much better off you'll be if you can invest a bit of time and money into fixing the source of the problem, rather than resorting to knee braces / avoiding exercises - its only serving to mask the problem.

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