Advertisement -- Learn more about ads on this site.

 
Message Boards
FORUM:   Fitness and Exercise
TOPIC:  

Help my sad knees



Click here to read our frequently asked Fitness and Exercise questions.

 
  Reply Create A New Topic
Search the
Message Boards:
Search
  I Liked This Topic Subscribe to this Discussion Share
Add This to My SparkFavorites
Advertisement -- Learn more about ads on this site.

Author: Message: Sort First Post on Top


MAIM138
MAIM138's Photo Posts: 742
6/13/13 12:10 P

MAIM138's SparkPage
Send Private Message
Reply
There's a workout that was made for roller derby skaters called "The Happy Knees Workout," and we do it at practice sometimes as a warmup.

No skates required! It's made to strengthen the knees and reduce the risk of a knee injury.

http://www.youtube.com/watch?v=aXuvpnEWH2Y

Hollie
NW Indiana/Chicago at heart



 Pounds lost: 51.0 
 
0
27.5
55
82.5
110


EMILY_B2
EMILY_B2's Photo SparkPoints: (1,726)
Fitness Minutes: (1,149)
Posts: 143
6/13/13 11:59 A

EMILY_B2's SparkPage
Send Private Message
Reply
I had a one-time visit to a PT in November - it was all I could afford, insurance dropped the whole balance on deductible so I have to out-of-pocket any PT visits in full if I need to go back since deductible is reset again this year...ouch - and they gave me some basic exercises and stretches, which helped at the time, and I stopped doing them when everything felt fine and dandy. I can pull out that list again and start them all over, but I did the ones I remember and things feel fine.

I guess I may need to add more stretches and can restart the heating pad routine; I'd been doing that when I was healing the strain/semi-tear. Now that you said that, I realized whenever I try the basic quad stretch from the exercise listing, it's extremely tight and I feel a tugging / pulling in that same area above my knees where the pain had been. Trying it too long makes them hurt all over again, so I keep that one to a minimum.

Goodness, it's depressing being this out of shape. If I were 90, it'd be one thing, but I used to be extremely fit. How in the heck did I let myself get this bad.

Goals:
Quit smoking - 9/12/12...done!
Live Better - in progress!
Lose Weight
...1st mini-goal 20 lbs to 147 - in progress!
...2nd mini-goal 10 lbs to 137 - coming soon!
...3rd mini-goal 5 lbs to 132 - coming soon!
...4th mini-goal 2-7 lbs to final goal - coming soon!


 current weight: 155.8 
 
167
162
157
152
147


MRSTIGHTWAD
MRSTIGHTWAD's Photo SparkPoints: (1,172)
Fitness Minutes: (2,769)
Posts: 80
6/13/13 8:53 A

MRSTIGHTWAD's SparkPage
Send Private Message
Reply
I agree with doing unweighted leg extensions to start off with, along with 10 minute bouts on the recumbent. After about a week, add an ankle weight, then in another week, add two. Eventually, get to the point of doing air squats.....just 5 at first.

You also need to add stretching. You are in the rebuilding process of your recovery. It is vitally important that you stretch since everything has become tight, and that's probably what is adding to the pain. Those quads of yours, along with the ligaments and tendons, can become too tight. Exercise then becomes painful.

The best way for someone with any kind of muscle/ligament/tendon issue that needs "conditioned" is to a) heat the area first for about 10 minutes with a heating pad, and b) do it several times a day (especially first thing in the morning when you get out of bed). You do this because working out first is not really an option yet, but it will be. You will begin to feel a difference over the course of about a week or so.

Give me a mountain and I will climb it. Give me a river and I will cross it. Give me a lake and I will swim it. Give me a coupon binder and I will show you how it's done!
www.mrstightwadcq.blogspot.com


 April Minutes: 0
 
0
30
60
90
120


JENSTRESS
JENSTRESS's Photo Posts: 939
6/13/13 8:35 A

JENSTRESS's SparkPage
Send Private Message
Reply
Did you have a physical Therapist after your injuries? Getting recommendations there would really help. Also, this article is interesting

http://www.sparkpeople.com/resource/fitness_articles.asp?id=363

I know that as I have gotten in better shape my knees hurt less. I had to quit lunges, but still do squats to help strengthen them. I think in a few more pounds, I will be able to start lunges back up!



ZORBS13
ZORBS13's Photo SparkPoints: (88,451)
Fitness Minutes: (90,733)
Posts: 12,703
6/13/13 5:07 A

ZORBS13's SparkPage
Send Private Message
Reply
Perhaps start with unweighted leg extensions and floor slides..and as already stated, a visit to a PT.

“Sometimes the moments that challenge us the most, define us.” - Deena Kastor

Agatsu Kettlebell Instructor
Can-Fit-Pro Personal Trainer Specialist
8x marathon finisher/16x half marathon finisher
Mom


13 Days until:  Marathon #9
 
50
37
25
12
0


MOTIVATED@LAST
MOTIVATED@LAST's Photo Posts: 13,656
6/13/13 2:20 A

MOTIVATED@LAST's SparkPage
Send Private Message
Reply
Many people with joint issues find water walking or swimming to be good exercise.

Squats or lunges would be standard exercises to strengthen the knees, but honestly, if 10 minutes on a low resistance bike is causing your knees problems, then this may not be a good place to start.

I'd recommend getting a referral to a physical therapist who can design some exercises that you can safely do, and that will strengthen the knees.

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.


 current weight: 178.0 
 
220
203.5
187
170.5
154


EMILY_B2
EMILY_B2's Photo SparkPoints: (1,726)
Fitness Minutes: (1,149)
Posts: 143
6/13/13 12:37 A

EMILY_B2's SparkPage
Send Private Message
Reply
Can anyone recommend exercises to strengthen muscles and connectives of knees? I strained and nearly tore the tendons above my knees last year with an exercise mishap and have since been fully cleared by the doc (with warning not to be dumb and overdo it again...yeah, I'm doomed!) but I just got a new recumbent bike, put it together, plopped down for all of about 10 minutes tonight on a low resistance just to play with it, and my knees are already singing. I'm in poor shape and the doc said to exercise but just start slow. The lowest setting of a recumbent bike is about as slow a start as I can get, right? I mean, in the reviews, there were people who just had knee surgery using the thing. If I'm going to get some cardio at all, I need to strengthen these poor joints.

Now, part of the "owie!" tonight could have been crawling around on the concrete floor with my little wrenches, chasing the bolts and washers I kept dropping, but my knees are always aching from the most minor exertion. What are some good things to add to my strength training days to be sure my knees get much needed attention?

Goals:
Quit smoking - 9/12/12...done!
Live Better - in progress!
Lose Weight
...1st mini-goal 20 lbs to 147 - in progress!
...2nd mini-goal 10 lbs to 137 - coming soon!
...3rd mini-goal 5 lbs to 132 - coming soon!
...4th mini-goal 2-7 lbs to final goal - coming soon!


 current weight: 155.8 
 
167
162
157
152
147


 
Page: 1 of (1)  
Search  

I Liked This Topic Subscribe to this Discussion Share
Add This to My SparkFavorites
Report Innappropriate Post


Thread URL: http://www.sparkpeople.com/myspark/messageboard.asp?imboard=6&imparent=31230252

Review our Community Guidelines



 
Diet Resources: baby weight table | weight gain baby | what is an ideal weight