30 day knee shred - very quick question!

pipistrellus
pipistrellus Posts: 11
edited December 17 in Fitness and Exercise
I've read loads of forum posts about level 1 of the 30 day shred being tough on knees.

If you persevered with it and worked through the discomfort, did you find that your knee strength improved?

Essentially, I'm trying to work out what's normal. I'm on day 7 and a bit sore (nothing too crazy), as is always the case with impact based exercise, but if I can work through it and come out stronger on the other side and better able to manage impact based exercise, it would be amazing! :smile:

Anyone?
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Replies

  • wwww1199
    wwww1199 Posts: 228 Member
    I'm not faithful with doing it every night but I know how painful it is on knees. I've started to keep my knees slightly bent when I do her exercises (even with jumping jacks) and it's seemed to have helped.
  • iHEARTcardiacnurses
    iHEARTcardiacnurses Posts: 437 Member
    I have arthritis (at 23...I know) in my feet and knees and it's really not so bad. I keep my knees bent through most of everything (especially the jump rope...it's too hard on my knees so I do very teeny jumps with lots of calf raise in there).
  • determinedbutlazy
    determinedbutlazy Posts: 1,941 Member
    My knees took a MASSIVE pounding doing C25K, so while I've been busy with schoolwork I've laid off the running and started doing 30DS.
    I'm on day 9 of level 1 and the thing I've found is that with the squats and lunges it is important to listen to Jillian and stick your butt WAY OUT BACK. I make the movement about sticking my butt out and down rather than bending my knees. This takes a lot of weight off my knees and makes my butt ACHE! :blushing:
    I hated doing the squats and lunges at first too, but I agree, I got stronger too!
  • amandal15
    amandal15 Posts: 108 Member
    My knees took a MASSIVE pounding doing C25K, so while I've been busy with schoolwork I've laid off the running and started doing 30DS.
    I'm on day 9 of level 1 and the thing I've found is that with the squats and lunges it is important to listen to Jillian and stick your butt WAY OUT BACK. I make the movement about sticking my butt out and down rather than bending my knees. This takes a lot of weight off my knees and makes my butt ACHE! :blushing:
    I hated doing the squats and lunges at first too, but I agree, I got stronger too!

    I focus on putting my butt out too! I guess I should do it a little more so my butt will ache. ;)
  • pipistrellus
    pipistrellus Posts: 11
    Thanks, all.

    Yes, I'm keeping my knees soft as much as possible - it's always good practice not to lock your joints.
    I'm more curious as to whether there are any potential benefits to working through the discomfort, or is knee discomfort always a bad sign? It feels as if it should be, but then I wonder whether this is due to my knee muscles being weak?

    Thanks for the advice re: sticking my butt out. I'll give it a go and thank goodness no one will be watching me! Hahaa! :)
  • PitBullMom_Liz
    PitBullMom_Liz Posts: 339 Member
    I did day 6 yesterday and my joints are achey today. My left knee is kind of ouchy. Today is a walk-only day (I take one day off a week from the 30DS) so I'm hoping that may help. I hope this knee pain doesn't get worse. I'll have to focus on sticking my butt out and back like you guys said.
  • fbmandy55
    fbmandy55 Posts: 5,263 Member
    I suggest not doing the 30ds everyday. Yes it is notorious for being hard on knees and it is recommended that you do it every other day or 3x a week combined with other exercise such as walking. You will still see the results but preserve your body as well!
  • AthenaErr
    AthenaErr Posts: 278 Member
    BUMP - will be watching this, I am working my way through the 30DS with sore knees. My knee pain comes from a lack of alighnment in the pelvis and abs since pregnancy (2 years ago!) Going gently and practicing sticking that but out. Seeing Dr soon.
    This isnt a recommendation but I am finding that switching my core on (whihc this is doing) should/is? taking some of the pressure off my knees....but too early to tell
  • dianeellen2
    dianeellen2 Posts: 259 Member
    i do all the jumping stuff on my exercise matt (that i use for the abs bit) - i find it helps
  • emily356
    emily356 Posts: 318 Member
    It did bother my knee. My right one. I was just really careful and started doing it about 3x a week. Mine actually did get stronger and now it doesn't bother me at all! Everyone is different!!
  • ninerbuff
    ninerbuff Posts: 49,023 Member
    Note to all: if your knees hurt while doing 30DS then either your form is wrong, or you shouldn't be doing some of the leg/plyo work.
    Understand that a program on a DVD isn't possible the right program for you. There isn't any reason people should go through acute pain, especially in the knees, trying to complete daily exercise.

    A.C.E. Certified Personal & Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • sammys1girly
    sammys1girly Posts: 1,045 Member
    I made it through most of the 30 days but it hurt my knees so bad, I don't plan to do it again for awhile.
  • SKINNYMESOON2B
    SKINNYMESOON2B Posts: 112 Member
    I have been doing 30ds i have one bad knee and i feel it it ok om my knee. they only problem i have been having is the cardio part jumping jacks, i need to learn to control my breathing because i get out of breath during those parts.
  • theredcliche
    theredcliche Posts: 233 Member
    It did bother my knee. My right one. I was just really careful and started doing it about 3x a week. Mine actually did get stronger and now it doesn't bother me at all! Everyone is different!!

    I had no knee problems before 30DS and I realized that the side lunges were hurting me knees because I wasn't sticking my butt out enough. I iced them and compressed them after my workout for a week or so, then I improved my form and I have had no problems since.
  • manyhats
    manyhats Posts: 13
    Today is my 30th day, I did feel some pain in my knees but I kept going just making sure that I was not crushing down on my knees. It did get better. I think that level one was harder on my knees then level 2 or 3. Just listen to your body if it is pain ease up!
  • ladykaisa
    ladykaisa Posts: 236 Member
    I have bad knees, and found that wrapping my knee (or a knee brace) helped tremendously!
  • pjsmom2010
    pjsmom2010 Posts: 70 Member
    I had the same issue while doing it about 2 months ago and I stopped. I found that I was doing the side lunges wrong because my knew pain didn't start until I started doing 30 day shred. I started it again this morning and instead of doing the side lunges, I'm doing squats. I think as long as you do something instead of nothing, you should be good.
  • ann162
    ann162 Posts: 15 Member
    I have been doing 30DS for over 2 months and my knees were really touchy at first but did get stronger. I do keep my knees bent on most of the moves. I am doing level 3 and love it! I found myself working out with 30 DS everyday, I walk 3 or 4 times a week and also do other other cardio work outs 2 times a week. Zumba I will start as soon as I learn the moves :happy:
  • stephl21uk
    stephl21uk Posts: 123 Member
    My knees took a MASSIVE pounding doing C25K, so while I've been busy with schoolwork I've laid off the running and started doing 30DS.
    I'm on day 9 of level 1 and the thing I've found is that with the squats and lunges it is important to listen to Jillian and stick your butt WAY OUT BACK. I make the movement about sticking my butt out and down rather than bending my knees. This takes a lot of weight off my knees and makes my butt ACHE! :blushing:
    I hated doing the squats and lunges at first too, but I agree, I got stronger too!

    I focus on putting my butt out too! I guess I should do it a little more so my butt will ache. ;)


    ^^^^this i to did the shred a few weeks back and if you make sure ur bum is sticking well out you shouldnt have any pain......i personally didnt get any knee pain at all....she does say tho if your not doing it right it hurts ur knees.
  • Smuterella
    Smuterella Posts: 1,623 Member
    you really aren't supposed to do it for 30 days withut a break - you need to rest once or twice a week.
  • bangersnmash90
    bangersnmash90 Posts: 78 Member
    Yeah, if you listen to JM, she says to focus on sticking your butt out to the wall behind you. 'If you've got it flaunt it ladies', she says so I focus on doing that so that my knees won't hurt.
  • determinedbutlazy
    determinedbutlazy Posts: 1,941 Member
    Also, I'm still pretty heavy (206lb at last weigh in) so I find using my ASICS to work out in helps a ton! The gel sole distributes the impact from jumps and buttkicks etc far more evenly.
  • TTHdred
    TTHdred Posts: 380 Member
    A little soreness is normal especially if you were not as active before. No pain no gain. I did not hurt as much in 30D shred, but P90x kept me very sore. My recommendations to stay on track:

    -focus on form. Pay attention all the instructions on particular moves to be sure your form is correct. I would even suggest googling some of the moves on your non-workout time and read/practice doing it the right way.
    -stretch, stretch, stretch! I love me some JD but her cool down and warm-up times are really short to fit the entire workout in 30minutes. Continue stretching afterwards or throughout the day. You know those knee circles? Yeah, keep that up all day long.
    -eat the right foods to repair muscle and tissue. I’m no dietitian so you may consult one to confirm, however a balanced intake of protein and fiber, along with maybe some calcium supplements if you don’t have enough in your diet.

    Best of luck.
  • 9tattoos
    9tattoos Posts: 46 Member
    You can always modify the exercise that Jillian is doing. For example, jumping jacks - you don't have to jump, you can always step out with one leg at a time, til you get stronger. As for lunges and squats, don't go so far down, til you're ready. Jillian has the other girl who actually does the modified exercises. I hope this helps.
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
    It really did hurt my knees but it got load better when I started doing it bare foot
  • tiffanyw5
    tiffanyw5 Posts: 152 Member
    i got the dvd a few months ago but i never opened it im glad you mad this post it gave me good advice for when i do open it but i have issues with jumping jax so not sure ill be doing them i have a very week blater from having the kids and ill be peeing myself if i jump so maybe the dvd isnt gana be for me
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    I never did 30DS, but doing a similar workout, my knees hurt when I was doing squats wrong. Make sure your weight is back on your heels instead of your toes.
  • grrrlface
    grrrlface Posts: 1,204 Member
    I had to give up 30DS as my knees were bad, even after checking my form was right and trying not to put as much strain onto them. Went to see my Dr. and they suggested not doing this particular type of exercise as it was not good for my knees.

    Sometimes it's not good for everyone, if it is bad or you are unsure before you start then check with your Dr.
  • fbmandy55
    fbmandy55 Posts: 5,263 Member
    you really aren't supposed to do it for 30 days withut a break - you need to rest once or twice a week.

    This! I did it 3x a week and walked for 30 mins on days I didn't do 30ds and saw great results..
  • pipistrellus
    pipistrellus Posts: 11
    Thanks for all the responses. I'm not doing the workout every day (taking weekends off) and I'm switching it up with other kinds of non-impact exercise too, so that there's a decent mix happening.

    The comments about form are interesting. There's a good chance that the speed of the workout means that I haven't been as disciplined with posture etc as I would be with something slower paced, like Pilates, for example.

    I might have a chat with my osteopath and get him to check knee alignment etc. I've been skirting around hurting my knees for so long now that I've forgotten what's normal!
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