Author: Sorting Last Post on Top ↓ Message:
ALOHACYL's Photo ALOHACYL Posts: 4,674
5/18/09 10:03 A

My SparkPage
Send Private Message
Reply
I had knee surgery last June (2008) after I took a fall and ruined the meniscus. The doctor repaired that. My ACL is still partially attached and the doctor decided not to mess with it as it still works. Unfortunately, my knee has never quite been the same. It swells a lot, and doing cardio is almost impossible for me as the swelling gets pretty bad and I compromise the knee trying to keep up with aerobics.

I have a spinner and when I was in therapy it helped a lot. I have travel dvds made for spinners and it helps pass the time pedaling the roads of Ireland, Scotland and Maine.

I've taken up "chair dancing" and "chair dancing with weights." It has made it possible for me to do cardio and weights. I also do a "Dummies" work out for weights, too.

A year ago my doctor told me after the surgery that I may always have a permanent limp and that has happened. I have arthritis in my left leg, too. It has been a rough year! But we have to keep going, don't we?

You can't wait for motivation to strike; sometimes you need to dig deep into yourself and find the motivation on your own.


 Pounds lost: 26.0 
 
0
14
28
42
56
MAMAOF3KIDDIES's Photo MAMAOF3KIDDIES Posts: 4,734
5/11/08 6:44 A

My SparkPage
Send Private Message
Reply
Allison - I went out running this past Friday which was my first run in 1 week. My knee felt pretty good and still feels pretty good. So hoping for a positive experience for you today too!!!

~Debi~ ~Carpe Diem~

www.evolutionfitnessny.com

www.facebook.com/debi.condon


I wake up every day with the realization that this is it, that there's only one shot at this life and I can either enjoy the ride and live it to its fullest and to my highest potential or I can stay the way I am.


 Pounds lost: 0.0 
 
0
5.85
11.7
17.55
23.4
ALISONSLP's Photo ALISONSLP Posts: 504
5/10/08 10:49 P

My SparkPage
Send Private Message
Reply
Thanks again for all the advice everyone. I do all of my workouts at home. I have free weights a bench and a treadmill, so the elliptical is not an option for me. I do have a bike (not a stationary one, a real one) that I haven't ridden in a long time, so I may give that a try. In any event, I have not run on it since last Sunday, so I may give it a try tomorrow and see how it goes. Wish me luck!!

Alison

DOB: 15/11/1967

Height 5 ' 7
BMI: 21.3
HW: 145
CW: 135
GW: 125


 current weight: 143.0 
 
143
138.5
134
129.5
125
CNHAY5's Photo CNHAY5 SparkPoints: (10,727)
Fitness Minutes: (10,329)
Posts: 579
5/10/08 12:01 P

My SparkPage
Send Private Message
Reply
Its probably just a little fluid built up in your knee... ICE and ICE a lot after any cardio! I was a college athlete...played soccer and I even had a knee injury/surgery(tore my ACL). Sometimes my knee tweeks up like that and you just got to give it rest and ice it...dont do major running for like a week. Do some low impact for a while and then give it another try. That always helps me. It probably just needs some rest- you are probably working it too hard.

Patience is a Virtue.


 current weight: 135.5 
 
170
160
150
140
130
VRADAA's Photo VRADAA SparkPoints: (42,536)
Fitness Minutes: (53,442)
Posts: 2,504
5/10/08 10:26 A

My SparkPage
Send Private Message
Reply
Allison, sorry to hear about your knee injury. If you continue to have problems with your knee after 2 weeks of stretching, icing it after exercising, if it were me, I would arrange to see an orthopedic. He would examine the area, probably order x-rays, etc. to eliminate or identify the problem. He/she would also be the right person to provide the mode of treatment. The next thing as others identified is get the RIGHT shoe for your exercises. Since your knee is the injury site, you should not be doing impact activities such as the treadmill and certainly not running. The ellicipcal is excellent as it is not a machine that has impact on your knees. Stretching is another exercise that should be done.

Hope this helps. But then again it's only a suggestion. You do what you gotta do Lady.
Take care.

Tina


"You gain strength, courage and confidence by every experience in which
you really stop to look fear in the face. You are able to say to yourself,
'I have lived through this horror. I can take the next thing that comes
along.' You must do the thing you think you cannot do."
~Eleanor Roosevelt


 Pounds lost: 0.0 
 
0
14.25
28.5
42.75
57
KAREN7360's Photo KAREN7360 Posts: 3,795
5/10/08 8:01 A

My SparkPage
Send Private Message
Reply
Protein will always remain the same. The carbs will basically stay the same but you will be doing only 3 meals with grain carbs and the rest of your meals with fibrous veggies. The ratios will be altered by what ratios you are doing. Keep in mind - if you aren't doing grain carbs, your carb count will go down some so you would want to increase your healthy fat intake on those last two meals. Basics = Protein + Carbs for 3 meals and Protein + Fat for last 2 meals.

"Only those who risk going too far can possibly find out how far one can go"
ALISONSLP's Photo ALISONSLP Posts: 504
5/9/08 10:27 P

My SparkPage
Send Private Message
Reply
oh, and depending on the day, I may do strength and cardio together or I might due strength in the morning and cardio later in the day. Does this make a difference?

Alison

DOB: 15/11/1967

Height 5 ' 7
BMI: 21.3
HW: 145
CW: 135
GW: 125


 current weight: 143.0 
 
143
138.5
134
129.5
125
ALISONSLP's Photo ALISONSLP Posts: 504
5/9/08 10:26 P

My SparkPage
Send Private Message
Reply
Thanks again Karen.

I think I get it, but I am all about specifics, so what would you recommend in terms of grams of carbs and protein. I am usually aiming for 130 grams of protein, and my carbs usually come in around 115 grams (this is around 1350 calories). Should I maintain my protein but simply decrease the cars on those days? and how many grams of carbs should I be aiming for.

I usually split cardio days and strength training days, but sometimes due to time limitations, I have to do both on the same day, and normally I would do strength training first followed by cardio.

Alison

DOB: 15/11/1967

Height 5 ' 7
BMI: 21.3
HW: 145
CW: 135
GW: 125


 current weight: 143.0 
 
143
138.5
134
129.5
125
KAREN7360's Photo KAREN7360 Posts: 3,795
5/9/08 10:00 P

My SparkPage
Send Private Message
Reply
Alison - ok let's see if we can get this in an understandable format for you. Say you are doing a 1400 calorie diet with carb at every meal. What you can do is keep the 1400 calories for your strength training days and say drop your calories to 1200 on your "strictly" cardio day. What you do with the carbs on your 1200 calorie day would be to do your complex carbs at your first 3 meals and no starchy carbs after that 3rd meal. So your last 2 meals would be protein plus veggies.

If you are going to do cardio on strength training days are you going to do your cardio immediately following your strength training or later in the day?

"Only those who risk going too far can possibly find out how far one can go"
ALISONSLP's Photo ALISONSLP Posts: 504
5/9/08 9:49 P

My SparkPage
Send Private Message
Reply
Karen, I'm intrigued. Can you give me some ideas around actual numbers for carb intake on cardio vs. strength training days? And what if I do cardio and strength training on the same day?

Alison

DOB: 15/11/1967

Height 5 ' 7
BMI: 21.3
HW: 145
CW: 135
GW: 125


 current weight: 143.0 
 
143
138.5
134
129.5
125
KAREN7360's Photo KAREN7360 Posts: 3,795
5/9/08 9:39 P

My SparkPage
Send Private Message
Reply
Alison - on strength training days you need more calories and carbohydrates to support your weight training. When you have a day that you are not strength training and just doing cardio you would do lower carbs because you want to be fat burning. So on cardio days you will really be dipping into the fat stores. If you are taking in too much carb on a cardio day a good part of your cardio session would go to depleting your carb stores and then it would go for the fat, so by doing lower carbs more of your cardio session will go to burning fat. Hope that makes sense.

"Only those who risk going too far can possibly find out how far one can go"
ALISONSLP's Photo ALISONSLP Posts: 504
5/9/08 7:56 P

My SparkPage
Send Private Message
Reply
Thanks for all the advice everyone!!! There is such a knowledgeable group of people here, I feel blessed.

Karen, one thing you said caught my attention. You said to eat low carb on my cardio days, what is the logic behind this? I'm not sure I understand how that will help my weight goals. If you could explain further, I would appreciate it.

Alison

DOB: 15/11/1967

Height 5 ' 7
BMI: 21.3
HW: 145
CW: 135
GW: 125


 current weight: 143.0 
 
143
138.5
134
129.5
125
KAREN7360's Photo KAREN7360 Posts: 3,795
5/9/08 5:17 P

My SparkPage
Send Private Message
Reply
Alison - there is alot to be said about the effects of long duration cardio and there is certainly a place for it. If you can do the treadmill without discomfort then I would definately stay with that until your knee is completely healed. Use that cardio day for low carb eating day and those pounds will come off.

There is alot of differing opinions in the fitness industry related to long duration vs. intervals and HITT, but believe me I used long duration for my competition and my transformation and all my goals were met without any difficulty. I have a very bad ankle and cannot do hard cardio and long duration works beautifully for me. I wouldn't be worrying about the scale I would be worrying about getting your knee in healthy shape so that you can resume your workouts.

"Only those who risk going too far can possibly find out how far one can go"
KING*GET*FIT's Photo KING*GET*FIT SparkPoints: (27,983)
Fitness Minutes: (15,505)
Posts: 4,089
5/9/08 3:39 P

My SparkPage
Send Private Message
Reply
The bike (stationary) is actually one way they rehab the knee. My doc told me to go buy one but I just pulled my bike out and started riding slowly. They really rehab it with spinning.

B.

"Perhaps all the dragons in our lives are but princesses that are waiting to see us act just once with beauty and courage. Perhaps everything terrible is in its deepest essence, something helpless that needs our love." -Rainer Maria Rilke



 current weight: 140.0 
 
185
170
155
140
125
E11TEENA's Photo E11TEENA Posts: 6,901
5/9/08 3:26 P

My SparkPage
Send Private Message
Reply
I have chronic knee pain, and I just work through it. I know its arthritis related which is probably different from what you are experiencing. But I did notice that the eliptical hurt WORSE that using the treadmill, you are still using your knees. Same with the bike, sometimes my knees go numb. But I would make sure you have a great pair of running shoes that can absorb the impact of your body. Also, immediately after your workout, ice your knees for 15 minutes. That has really helped me prevent knee pain. I find that when I dont ice after a workout, my knees kill the next day.

~Tina~
So in LOVE with my baby boy, Connor Chase born 4/17/13 5:13 p.m.

BTS Pink Pirates

BLC 22- Steely Sapphire Soldier
BLC 21 Steely Sapphire Soldiers, Team Secretary
BLC 20 Sparkling Sapphires Team Secretary
BLC-19 Sparkling Sapphires Co-Captain, Team Secretary
BLC-18 Sparkling Sapphires Team Secretary
BLC-17 1st round as a Sapphire

Nothing changes unless something changes.


 Pounds lost: 6.8 
 
0
17.5
35
52.5
70
KING*GET*FIT's Photo KING*GET*FIT SparkPoints: (27,983)
Fitness Minutes: (15,505)
Posts: 4,089
5/9/08 9:14 A

My SparkPage
Send Private Message
Reply
I hurt my knee back in Feb. I had to go to the doc who sent me to PT who eventually sent me back to the doc who refered me to ortho. Nothing PT did seemed to help which is why I'm still waiting to get into ortho. They gave me knee exercises which aren't strengthening my knee as much as other exercises. They did have me freeze a small papper cup of water, rip the top part off and ice in circular motions and that does help. I don't know what your injury is and you need to judge for yourself what you can or can't do but I went nuts the 2 days I didn't w/o before I just decided I would figure a way to do it anyway. I do it lower impact making sure my knee always faces its natural direction. I try to keep it soft and not bend it too much. I think if you are going to continue you will have to find for yourself what you can do without it hurting.

B.

"Perhaps all the dragons in our lives are but princesses that are waiting to see us act just once with beauty and courage. Perhaps everything terrible is in its deepest essence, something helpless that needs our love." -Rainer Maria Rilke



 current weight: 140.0 
 
185
170
155
140
125
PLAYINGOUTDOORS's Photo PLAYINGOUTDOORS SparkPoints: (12,896)
Fitness Minutes: (12,394)
Posts: 518
5/8/08 11:10 P

My SparkPage
Send Private Message
Reply
Sorry to hear about your injury. Lots of good advice given...take it easy so you can heal.

Best wishes for a speedy recovery!

emoticon

-------- __~@
----- _ `\/, _
---- (*) / (*)
~~~~~~~~~~~~~~~

(`v)
..`*.*..
Playing Outdoors
SPARKLE2011's Photo SPARKLE2011 Posts: 2,163
5/8/08 10:56 P

My SparkPage
Send Private Message
Reply
Sorry to hear about your knee. Hope you are feeling better soon.

emoticon


Be the change you wish to see in the world. Ghandi

A loving heart is the truest wisdom. Charles Dickens


Our greatest glory consists not in never falling, but in rising every time we fall. Oliver Goldsmith

Do or do not...there is no try. Yoda



 current weight: 155.0 
 
158.2
152.4
146.6
140.8
135
MAMAOF3KIDDIES's Photo MAMAOF3KIDDIES Posts: 4,734
5/8/08 10:55 P

My SparkPage
Send Private Message
Reply
Definitely ice & keep it elevated and stop running for a while. I hurt my knee around April 07 and then did not start running again until about August of 07. For the past 3 weeks now I have been dealing with some knee discomfort - to the point that I have not even been running. Hoping to get out tomorrow morning to see how it feels afterwards.
Keep us posted! Knee injuries stink - I hate being sidelined!

~Debi~ ~Carpe Diem~

www.evolutionfitnessny.com

www.facebook.com/debi.condon


I wake up every day with the realization that this is it, that there's only one shot at this life and I can either enjoy the ride and live it to its fullest and to my highest potential or I can stay the way I am.


 Pounds lost: 0.0 
 
0
5.85
11.7
17.55
23.4
KELLKAT's Photo KELLKAT Posts: 2,227
5/8/08 10:27 P

My SparkPage
Send Private Message
Reply
Oh, Alison - I'm so sorry about your knee! I think Nancy has the best suggestion there is - swimming! Water exercise is supposed to be the best non-impact exercise there is.
emoticon

I'm just saying... Kelley


You are never given a wish without also being given the power to make it come true. You may have to work for it, however. - Richard Bach


 Pounds lost: 2.0 
 
0
4.75
9.5
14.25
19
NANCYVV's Photo NANCYVV Posts: 5,997
5/8/08 9:59 P

Send Private Message
Reply
Have you tried using the eliptical or other non impact cardio? That may be easier on your knee than walking on the treadmill. Swimming is also a great non impact workout. Sorry you got injured, I can really relate as I have had knee injuries and they seem to take a long time to completely heal. Whatever you do, be sure to stretch well and ice the knee afterward.

Dog Lovers Team Leader

"It came to me that every time I lose a dog they take a piece of my
heart with them. And every new dog who comes into my life gifts me with a piece of their heart. If I live long enough, all the components of my
heart will be dog, and I will become as generous and loving as they are."
Unknown
ALISONSLP's Photo ALISONSLP Posts: 504
5/8/08 9:39 P

My SparkPage
Send Private Message
Reply
I somehow managed to wreck my knee last weekend. I ran both Saturday and Sunday, and felt fine, but then I started to notice that my knee was sore, and when O went for my Monday run, I couldn't make it more than 2 steps. I also can't do any lower body strength training because bending irritates it.

So today, I got on my treadmill and WALKED for an hour, which didn't seem to bother it at all. I still managed to blast 400 calories, but I'm worried that without raising my heart rate that I'm going to have difficulty losing those last couple of pounds I was working so hard to take off. I am still keeping up with my upper body strength training, but I was wondering if anybody out there has any ideas or thoughts for me that will keep me going until my knee heals.

Alison

DOB: 15/11/1967

Height 5 ' 7
BMI: 21.3
HW: 145
CW: 135
GW: 125


 current weight: 143.0 
 
143
138.5
134
129.5
125
Page: 1 of (1)  

Report Innappropriate Post

Other Eating Clean Fitness & Wellness Posts

Topics: Last Post:

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=2650x9014x14771839

Review our Community Guidelines