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REGSRINI SparkPoints: (670)
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6/21/14 10:20 P

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I've scheduled an appointment with an orthopedic for tomorrow. Will update this thread with the results in a few days.

SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 56,092
6/21/14 1:59 P

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I'd recommend getting your knee pain checked out by a doctor before starting to add on additional exercise. Strength training is a good addition to any well-rounded exercise routine, even if you don't want to "build muscle". But get the knees checked out first :)

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
REGSRINI SparkPoints: (670)
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6/20/14 11:54 P

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I started with the longer walking time because I really wanted to hit that 1 pound per week goal as soon as possible. I may have gone too far in the beginning. I'll try walking for 60 minutes instead of the 90 mins, and see how it works out and will report back next week.

I never really thought of anything outside of cardio for losing weight, since I am not really interested in building muscles. From the links, kettlebell training seems to be a really big calorie burner. Will definitely look into it. Also, with squats, will something like this be good or is it too much to aim?
twohundredsquats.com/

Edited by: REGSRINI at: 6/20/2014 (23:57)
MOTIVATED@LAST's Photo MOTIVATED@LAST Posts: 14,166
6/20/14 11:18 P

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If it is just the final few minutes of your walk, why don't you aim at some slightly shorter walks for a week or two - say 60-75 minutes.

www.sparkpeople.com/resource/fitness_artic
les.asp?id=1843
has a range of lower impact cardio ideas, and there are also a number of lower impact cardio videos on Spark www.sparkpeople.com/resource/videos-catego
ry.asp?category=2


Also, some lower body strength exercise (eg. squats) can strengthen the muscles around the knee which helps them deal with impact. And strength training is a major fat burner in its own right.

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.


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REGSRINI SparkPoints: (670)
Fitness Minutes: (73)
Posts: 34
6/20/14 1:14 P

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I live in Mumbai, India where there aren't any specialty running stores for custom shoes. But I will try out a few walking/running shoes and get one that feels comfortable. You are right that I need to show it to a doc, it is something that I've been putting off in hopes that it will go away with time.
I'll post my results with the doc here. Thank you so much for the support Jen.

SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 56,092
6/20/14 12:59 P

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I would recommend being fitted for a walking shoe at a specialty running/walking store. They will be able to find the right shoe based on your needs. Buying a shoe is a very individual process, since what works for one person might not work for another.

I would not recommend wearing any kind of knee support, since that can mask underlying problems or create muscle imbalance. If you do have an issue that requires knee support, your doctor should be the one to diagnose it.

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
REGSRINI SparkPoints: (670)
Fitness Minutes: (73)
Posts: 34
6/20/14 9:11 A

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Hey, thanks for the quick reply. I started walking 90 mins because I'm used to walking for 1-1.5 hours on a steep road every week. That's why I figured that walking for that period on a plain surface 3 times a week would be a good starting point. When i finish my walking, I don't feel tired, but the knees do start to pain. I've been wearing floaters for my walking. Like the one in the image:
http://images.bagittoday.com/0/images/product/17176/Nike-Shoes-01.jpg

I find the sole is quite thick and comfortable. Will canvas shoes work better? I calculated my walking speed and it is about 3.8 mph on average. Also, would a knee support help with the pain?


Edited by: REGSRINI at: 6/20/2014 (09:40)
SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 56,092
6/20/14 9:03 A

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Hello

Going from no exercise to walking for 90 minutes is a lot, and can be hard for your body to adjust to. I would recommend starting with smaller amounts of activity to slowly build up and give your body time to get used to it. Are you wearing good shoes that fit properly and aren't worn out? Bad shoes can give you all kinds of aches and pains.

If shoes and a decrease in activity don't help and the pain persists or gets worse, you might want to get it checked out by your doctor just to be safe.

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
REGSRINI SparkPoints: (670)
Fitness Minutes: (73)
Posts: 34
6/20/14 8:18 A

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Hi, I started a walking program 2 weeks back. I walk for about 90 minutes 3 times a week. I have a bad left knee from 3-4 years ago, when I had started running. I don't know what it was about that running program, maybe bad form or something else, but my knees started hurting badly. I haven't gotten into a weight loss routine since. However, even walking brings the knee pain back. I don't feel it all the time, just some of the time, especially during the final few minutes of my walking. It doesn't help that I have to walk on concrete. But is there any other cardio exercise where my knees won't be pushed so much.

Edited by: REGSRINI at: 6/20/2014 (08:19)
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