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  1. #1
    neonandcountry is offline Registered User
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    Post Good exercises for injured knees

    Hello,
    I used to be in very good physical condition, but when I injured my knee, I found working out to be very painful. I want a good cardio workout (I used to work out for 2 hours a day) but I can't seem to find something that doesn't require putting stress on my knee. My doctor only suggests resting and drugs for pain. Not a good solution if I want to get more active. I would appreciate any suggestions or ideas anyone might have. Thanks in advance.

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  3. #2
    Trainer Lynn is offline Verge of Overtraining
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    I talk to your doctor and tell him you want to find another way. Talk with a physical therapist. I'd hate to suggest anything without knowing more about the injury iteself... even then I am not qualified to help

    Swimming is usually a good exercise though.

  4. #3
    trainerty is offline Second Set
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    Absolutely,

    I think a lot of doctors are quick to fix the immediate symptoms but lose sight of the future life and QUALITY of life for that matter.

    I'm with Lynn here, I can't help too much without being able to assess the situation up close. I would definitely seek a consultation from a good physical therapist. You just need an assessment and help with training.... not necessarily signing up for months of rehab.

    I can give some advice however. We will need to know more specifics about your injury.

  5. #4
    dswithers is offline Verge of Overtraining
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    If a better doctor (one that specializes in sports medicine perhaps?) or a pysical therapist is available, obviously use that resourse, but from my own past experience: after I had knee surgery, my doctor basically told me: no strenuous exercise ever again... fortunately I ignored him and started on leg extensions and leg curls, beginning with minimal weight and 100 repetitions. Over a number of years, I gradually increased the weight and reduced the repetitions, and miracle of miracles, the heavier the weights got the less pain I had outside the gym.

  6. #5
    neonandcountry is offline Registered User
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    Well, the injury that is causing most of the problem is actually an old one. I was skating with my kids (I was a competition roller skater so I actually can skate) the toe stop on my skate failed and I went down on my knee on a cement floor. It was swollen for about 3 months, but since I didn't break anything, there wasn't much my doctor was willing to do. Ice, heat, meds. That was about it. Now it is giving me more trouble and I don't want to end up with more damage, but I really want to start working out again. It seems to be more stiff and painful if I leave it sit for long periods of time, and when I straighten it out, it pops with a rather loud painful sound. That doesn't actually hurt, but I am sure can't be good. This is mostly with my right knee, the left one is not as bad, but not by much. I know this isn't much to go on, but if you have a specific question as to what the injury was (maybe still is) let me know. I will try to provide all the specifics I can. Thanks for all your suggestions so far. It has been most helpful.

  7. #6
    Elle is offline Warming Up
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    this may sound iffy but seriously - power yoga. I used to run track and got really bad knees (bad warm ups, little stretching, combined with overtraining and a love for heels..), i stopped running for a while and just hit the elliptical for cardio plus daily ashtanga classes... i got strong flexible legs and the knee pain went to minimal and then to totally gone.. Maybe in my case i was just a weakly built runner and the new found strength was what i needed, but here's my 2 cents and atleast it's an option you may or may not look into. good luck

  8. #7
    Elle is offline Warming Up
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    just to add.. bikram yoga (stemming from ashtanga/power yoga) also could be an option. Bikram (guy behind it) actually started it because of back and knee injuries which he completely healed through it. It's not an old wives tale, it's very much like the story of joseph pilates actually.

  9. #8
    neonandcountry is offline Registered User
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    Ok, so these would give me the cardio workout that will allow me to get the heart rate up and burn off the extra pounds and maybe help me strengthen my knees? That would almost be too good to be true. I have also looked into a different doctor who understands the concept of being able to maintain a healthy weight through excercise even with an injury. That is proving more challenging than I thought it would. Not many want to recommend exercise with an injury. Thank you so much for everyone's suggestions. Hopefully, I can be back on track in no time.

  10. #9
    Trainer Lynn is offline Verge of Overtraining
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    Keep in mind that one of the best ways to strengthen the knee is to strengthen the leg muscles that support the knee. The problem is that if you have an injury... well we don't know what's going to hurt/help you.

    Elle had some great ideas... yoga. Just be sure to find a great instructor and tell her/him that you have some knee trouble. You'll be better off finding someone that can be with you physically at first. They can help you find exercises and show you correct forms AND modifications. That's a BIG help.

  11. #10
    trainerty is offline Second Set
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    Be very careful with yoga. A lot of times they are just "cookie cut" classes. You shouldn't be stretching every muscle in your body. You will need to gain eccentric/concentric strength to a higher degree

  12. #11
    Iris yip is offline Warming Up
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    working over InJury

    there is absoluty no Reason why you can not work out over and Injury. It dosent matter if it is a tore hamstring. I broke my ankle and I still worked out. The point is you can still work over and Injury. With your knee problem I whould try working with bosu ball. Work on your blancing. So get on top of the bosu ball with one leg and take it oone by one and work on yoour blancing. And also if your kness start to hurt. Work on something else. My trainer ( well my ex trainer but I still keep in touch with her) ( her name is Jillian Michaels) she was on the biggest loser show) any way she told me no pain no gain. She screamed beacuse after the ankle Injury I ccoudent stand the pain and complained that I coudent work out. She made me keep going. So for you You diffently need to work over the pain. But dont over work it. I start with 4 hours of work out a day.

    FRIST HOUR- CARDIO
    SECOND HOUR- KICK BOXING
    THIRD HOUR YOGA
    FORTH HOUR- GOOD OLD FASHION REST.

    YOU CAN ALWAYS FIND WAY TO WORK AROUND A INJURY. SO THERE IS NO REASON NOT TO WORK OUT BEACUSRE OF A INJURY.

    IF YOU WHERE TO HAVE JILLIAN RIGHT NOW. YOU WHOULD BE SCREAMED AT RIGHT NOW BY JILLIAN.

    If you ever need any info send me a pm. or Im me.

    iggt

    Im outty

    I'll be back on later.

  13. #12
    LiveFromNY is offline Does NOT need to Deload !
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    I did high impact aerobics on a daily bAsis. At some poin the pain got sobad I would wake up at night.

    I never got the muscle strength back, either…it’s been 15 years.

    DEF! ask your dr!

  14. #13
    FatRobo is offline In Orientation
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    Oct 2006
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    A mate has a similar problem. Just had a kneee reconstruction and the doc has instructed him to start back on the bike.

    Would any suplements help in the rebuilding of the muscles in the knee? Similar to the effect protein has???

    Not sure if this would help?

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