Getting in Shape

Knee problems & working out

Hello,
I dont really post over here, but I have an excersice question.

First, let me start of by saying that I have old lady knees. My knees are awful. Im 24 years old and have already had 3 surgeries on my right knee and one on my right. Its been about 4 years since my last surgery, but my knee is not very strong. I know this is my fault because I never really followed through with PT. So, are there any knee strengthing activities that any of you would reccommend?

Secondly, I live a block away from the lake! Yay me! In the summer, its awesome. Anyway, at the end of my street is this huge hill that leads down to our neighborhood's private beach. You can drive down there, but parking cost $4, so we normally just walk. Walking down the hill is no problem. Walking back up however, does some damage to my knee. I use a knee brace on my right knee, but it still doesnt help. I plan on walking the hill more once the weather breaks a little, just for some excersice. My goal is to be able to walk up the hill without having to stop and take breaks. Any tips on how to do this with minimal impact on my knee?
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Re: Knee problems & working out

  • You may need to let us know a little bit more about your knee issues - is it a joint problem? A cartilage problem? An inflammation problem?

    I have rheumatoid arthritis and when it used to flare up in my knees I would hardly be able to walk...but the advice I would give for inflammation would be completely different than the advice given for if your bones are rubbing together due to lack of cartilage etc.
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  • I used to have a horrible knee all through high school and college. SO many years of rifle shooting and TKD took a toll. I couldn't walk more than a couple miles before it would start hurting me (which was bad news since I love hiking and backpacking). I was soooo close to getting surgery, but decided to work on strengthening my knee and the muscles AROUND IT first. It worked like a charm. Strengthening the surrounding muscles help stabilize your knee and protect it. Also, working on your balance helps protect your knee. 

    What helped me: 
    I HIGHLY suggest yoga, as well as bosu ball strengthening. The bosu ball moves help strengthen your ankles and arches of the feet, as well as the muscles on either side of your knee. These will all help you balance improve and therefore improve injury prevention. The bosu ball is my ticket to a fantastic backpacking season with no pulled muscles, knee blow outs, or strains. You can do these moves on either side of the ball.


     <- standing on one foot is a killer arch work out. I do each side three times, 1 minute each time, swapping back and forth. YOu'll feel the burn in your arches on the second round. When you get better, do things like dancers pose, tree pose, stick your leg out front and swing it around to the back, etc. 

    Yoga is amazing for the flexibility, balance, and strengthening, but you do need a more padded ("beginner") yoga mat to protect your knees in poses like camel, cat, etc. You also need to make sure not to push yourself in some poses like frog so that you don't put too much weight and pressure on your knees. It's okay to take the option and not be the person in class that has the deepest stretch, if that's what you knee needs. 

    Lower impact cardio like walking pace on the tredmill with a really high incline, spin classes, etc could be great for you depending on how badly your knee is damaged right now.I'm surprised you have issues doing UP the hill rather than DOWN. If you're in an area with sand, sand walks will be your bff. 

    Also, consider taking a Glucosamine supplement. It's just a great extra lubricant for your joints. It takes a solid couple-few weeks to notice a difference, but it has been soooo worth it to me. Once my knee feels better, I stop taking it and am usually good for 6 months or so until I tweek my knee again and go back on it. It's a basic supplement you can pick up anywhere. 
  • In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_knee-problems-working-out?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:31496443-7dda-4ae9-b9ba-ff272d41329fPost:2d47062e-11f3-43d4-b4f8-3dfd1ec3790f">Re: Knee problems & working out</a>:
    [QUOTE]You may need to let us know a little bit more about your knee issues - is it a joint problem? A cartilage problem? An inflammation problem? I have rheumatoid arthritis and when it used to flare up in my knees I would hardly be able to walk...but the advice I would give for inflammation would be completely different than the advice given for if your bones are rubbing together due to lack of cartilage etc.
    Posted by entropicbeauty[/QUOTE]

    I have cartlidge problems. Not enough in my knee.
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  • first...Thank you so much for your advice! I have actually been wanting to try yoga, for digestive issues. Ive heard it can really help! I didnt know it could be strengthing for the knee! I actually already have a beginners yoga mat, just need to find some videos. Any reccomendations?
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  • youtube is magic :o) I don't do yoga at home with videos. I was working on my yoga instructor cert last year so I just don't need them. For that reason, I am useless when it comes to actual DVDs and I do recommend that if you are new to yoga, go and take a couple drop in classes at local studios (a lot of places offer free 1st timer passes or greatly discounted rates for 1st timers). This is because it's hard to see perfect alignment from a video; and an in-person instructor can help correct your form. 

    Here are some youtube videos to get you started, though! 

    She is good at outlining the basics of yoga and knee health:

    Here is a full 27 minute video that centers around people with knee injury that are beginners:

    He seems a little silly with his basic moves, but it's very gentle for your really sore days:


  • As a PT, I'd say get to your PT!  You sound like you need some smaller range strengthening exercises near your knee, and most likely some hip strengthening exercises as well.  I think those BOSU moves may be a bit much at this point, and it would be better to start small with quad sets, and short arc quad ex's.  Unfortunately cartiledge can't grow back after it's gone- it does not have a blood supply to repair or regrow itself.

    As far as a yoga video, I have 'The Firm- Power Yoga', which I really like, I think it is nicely challenging and relaxing at the same time.  Just my thoughts.
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