Exercises/ for those with knee issues

bazfitness
bazfitness Posts: 275 Member
in Fitness and Exercise
I dislocated my kneecap on 3 occasions many years ago, thankfully hasn't reoccurred, but I have problems with both my knees now. I was doing some half squats at home, but have had to stop as find that my 'good knee' feels like it is threatening to dislocate which I'm very very keen to avoid!

Are there any good alternative exercises that I can do at home which can help strengthen my legs while minimising the possibility of injuring my knees?

Replies

  • louisey112
    louisey112 Posts: 573 Member
    Was looking on here for answers for the exact same question -- doesn't look like many answers are forthcoming, though :( Looks like we're going to have to turn to Google soon. My left knee has been giving me issues and I can't do squats or lunges properly and it's very discouraging.
  • wellbert
    wellbert Posts: 3,924 Member
    Half squats bad. Full squats good.*


    *Proper form. Hips below knees. Feet shoulder width apart, toes pointed out, knees in line with toes but not past. Drive up with hips.
  • NomadicKris
    NomadicKris Posts: 90
    I have rubbish knees that grind as I bend them and creak as I go up stairs - I only did squats for the first time about a week ago and was ready to give up fairly quickly but I pushed through and made sure I was going through with the full squat. I have now done squats every day for the past 6 days and finding that my knees aren't reacting as much as they were to start with.

    I'm unsure about dislocations though, might be a question for your physio perhaps. I dare say there are alternatives around. Good luck.
  • bazfitness
    bazfitness Posts: 275 Member
    I have rubbish knees that grind as I bend them and creak as I go up stairs - I only did squats for the first time about a week ago and was ready to give up fairly quickly but I pushed through and made sure I was going through with the full squat. I have now done squats every day for the past 6 days and finding that my knees aren't reacting as much as they were to start with.

    I'm unsure about dislocations though, might be a question for your physio perhaps. I dare say there are alternatives around. Good luck.

    I have opposite issue with them, at first wasn't having any problems, but now can't do more than 3 or 4 without getting a very worrying sensation in my right knee. I'm done with them for now as risking an injury that could have me in crutches for months is not worth it - I speak from experience!
    Was looking on here for answers for the exact same question -- doesn't look like many answers are forthcoming, though :( Looks like we're going to have to turn to Google soon. My left knee has been giving me issues and I can't do squats or lunges properly and it's very discouraging.

    Got some helpful replies from my MFP friends who recommended leg lifts as an alternative.

    Also haven't read much through this page but looks like it has useful exercises http://www.bigkneepain.com/knee-exercises.html.
  • cara4art
    cara4art Posts: 48 Member
    Check in with a physical therapist or really good body worker - they can give you the proper exercises to rehabilitate the area. Knee issues really need stabilization of all the muscles of the leg, and yes, squats properly done can really help as these are compound exercises. But the PT or body worker can set you on the right path for sure. What's really important is being consistent and regular with the home rehab exercises they give you - it does take time to get everything back up to speed to the extent one can with one's old injury. How I know all this is because I suffered a knee injury(chip fracture and torn muscles)from just tripping on the sidewalk back in late '10. I have an awesome body worker who has his own system of rehab going on and I'm fine now. It did take a long time to bring all the atrophied muscles back however. Even he was impressed with my recovery. I'm older too(64) but was highly-focused on doing whatever it would take to restore my abilities since I love to be active! Hope this helps!
  • bazfitness
    bazfitness Posts: 275 Member
    Check in with a physical therapist or really good body worker - they can give you the proper exercises to rehabilitate the area. Knee issues really need stabilization of all the muscles of the leg, and yes, squats properly done can really help as these are compound exercises. But the PT or body worker can set you on the right path for sure. What's really important is being consistent and regular with the home rehab exercises they give you - it does take time to get everything back up to speed to the extent one can with one's old injury. How I know all this is because I suffered a knee injury(chip fracture and torn muscles)from just tripping on the sidewalk back in late '10. I have an awesome body worker who has his own system of rehab going on and I'm fine now. It did take a long time to bring all the atrophied muscles back however. Even he was impressed with my recovery. I'm older too(64) but was highly-focused on doing whatever it would take to restore my abilities since I love to be active! Hope this helps!

    Yeah thanks cara. Sounds like ti worked very well for you. My injury to my left knee - which actually is not the one giving me an issue happened a long time ago. Think it was a result of me going from a scrawny kid to a not so scrawny young adult in a very short period of time in my late teens, left my growing late but when i did it was dramatic enough :smile: Anyway - injury reoccurred twice shortly after the first time. Was not a happy time for me. Hasn't happened again in 20 years but I always wear a strap on my left knee when doing any intensive activity. Ordering one for my right knee now too.

    Anyway I'll pay a visit to my local physiotherapist soon, she's helped me out with some problems with my hands before.
  • bazfitness
    bazfitness Posts: 275 Member
    Thought I'd give people a heads up. That site I mentioned in an earlier post has some really good leg exercise after all. http://www.bigkneepain.com/knee-exercises.html. I only went about half way through it and that was enough to give my legs a really good safe workout yesterday, think it's useful even if you don't have knee problems.
  • Shfiftyfive
    Shfiftyfive Posts: 261
    Half squats will royally **** up your knees.

    http://articles.elitefts.com/training-articles/why-the-hell-would-i-want-to-half-squat/
  • Pihjin
    Pihjin Posts: 63
    I have the beginnings of arthritis in my knees and I do NIA as my cardio workouts. If you are looking for cardio it's great. It's low to no impact, builds a good sweat and only uses movements that are natural and instinctual for your body - so no jumping or pounding your feet/knees.
    It's not everyone's cup of tea as its dance based and is cardio rather than strength/weights but I leave it feeling sweaty, energised and great!
  • delikium
    delikium Posts: 196 Member
    Yea I have a bad knee on when the airs' humidity level is high, so here in Ireland that happens a lot.
    I basically avoid putting too much weight on my knee.
    *Swimming help, as I can use all my muscles without putting too much pressure on my joints, because the movement are unrestrained and allow me to avoid the pain.
    *Stretching or yoga...will make the muscles flexible and strong at the same time.
    *Try and give your knees rest by doing a whole body workout and the next day only an upper body workout.
    *As the knees are the 'weak point' start very low and gradually strengthen them... give them more time

    =)
  • Gail3260
    Gail3260 Posts: 354 Member
    I agree with those above who suggest swimming....and yes I know most people can't do that at home. I also do water aerobics. I only have a half a right kneecap after a car accident more than 20 years ago and it is just too painful to do any weight bearing exercises that involve flexing my knee. I do cycle and use the cross trainer at the gym. I would love to get outside to run but just can't stand the pain.
  • wabrody
    wabrody Posts: 202
    I also have had the problem with my kneecap dislocating. I finally had to replace the tendon which holds it in place. It was replaced with a more elastic tendon. Ocassionally when I am running or lifting I find that my knee cap will sometimes shift and cause some pain. My physical therapists said that I may have this problem . He told me the best advice is to strengthen the muscles around the knee to keep the knee cap from moving and shifting.

    So here are a couple of exercises I still do which my physical therapist recomended to strengthen my knee. I also do low impact cardio not to agrivate my knee.


    kettle bell swing one legged - Squatt down on one leg with a kettlebell in your hand. Straighten that leg while at the same time swinging the kettle bell in front of you and have it switch hands. Then bring the kettle bell down to your other side and bend your knee again back to the starting position)

    Bosu Ball Balance - balance on one leg on the Bosu ball. Both sides.

    Monster Walks with bands - Be in a squating position with your back straight and with a band around your legs at ankle height. Take on big step after another.


    There are more online that you can probaby find. These are the ones that I still do. I hope this helps everyone.
  • Ritzbrit
    Ritzbrit Posts: 211 Member
    I too have arthritis in my knees and up until a few months ago I could hardly walk they were so bad. I finally got on the proper meds and I started out slow by walking. Now for cardio I use an elliptical because it's better on my knees than a treadmill. Stretching after a workout out and icing them is a must! I have also noticed strength training is helping them get stronger and I'm able to do more each day :) the workout bands are amazing for strengthening knees as well as the weight bar. Also, take every other day off if you need to to recover. And slowly add more time in. It's just important to go slow and not to push yourself too hard!!


    Oh and at this point I don't do squats, too hard on my knees. I do a wall seat if anything and lunges are getting better.
  • ribena1958
    ribena1958 Posts: 152
    I have no cruciate ligaments in my right knee and I have onset oesteoarthiritis [which I can not spell!!]
    I walk little and often as much as I can. I know its hard. But over the time I can walk down my street and back!

    I use my upper arms for digging [yeah I know..........lol] and at physio I was taught how to use my upper thigh muscles to compensate for my bad knee.

    I also sit and do exercises, it all helps
  • bazfitness
    bazfitness Posts: 275 Member
    Some really interesting posts- thanks all. You've made this a very useful thread I think. :bigsmile:
    @Shfiftyfive : Thanks for the link. I might try a full squat instead of a half squat (not sure if what I was doing was exactly a half squat) if my knee starts to feel okish again. The reason I was doing 'half squats' in the first place was because I was following 'Convict Conditioning' a calisthenics book by Paul Wade. - these 'half squats' you hold onto a chair in front of you but you squat down as far as you can.

    @delikium: I'm from Ireland too btw but live in Portugal now :smile:

    Swimming sounds like a good idea alright but I'm an atrocious swimmer, also for me personally since I'm based at my house, it's easy enough for me to exercise here the way I want.

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