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What are some exercises you can do with injured knees?

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What are some exercises you can do with injured knees?

Postby milkyway » Mon Nov 12, 2007 10:56 pm

Hey guys,

I've had sore knees after doing several hikes the weekend before last (damn you downhill sections!).

The only exercise I've been able to do since is swim, and even that still hurts my knees a bit.

I was thinking about giving the cross trainer and maybe the exercise bike a go, too. I really don't want my fitness to slip while I recover.

So any ideas for non weight-bearing/non-impact work outs?
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Postby Mandie » Mon Nov 12, 2007 11:53 pm

I think the cross trainer and exercise bike is a good idea, just be careful not to overextend the knees

Swimming, of course :)

Otherwise, when you're not exercising, you should try and stay off your feet as much as possible - give em a few days to heal up and you will be thankful for it later :)
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Postby Chelle » Tue Nov 13, 2007 10:54 am

Swimming a really good idea, if your going to use the bike stap the knee & go slowley. You could do alot of arm weights & walking.

Do you have a fitball?? You can do so many workout's on the ball that wont hurt your knee.

If I remember on thursday San, I'm going to have a PT session so i will ask Bruce what you can do.
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Postby milkyway » Tue Nov 13, 2007 12:56 pm

Thanks Chelle - that'd be awesome.

Great ideas everyone. I will concentrate on doing some upper body weights. I will try strapping my knee, too. I've never done it before, only ankles.
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Postby Rustie » Tue Nov 13, 2007 1:26 pm

From experiance just slow walking in the pool is best. Cross trainer is very hard on the knees cause yo uhave to keep them constanty bent. Bike is fine at a slow steady pace but no up hill.
Strapping your knees wont do anything unless you have popped out you knee cap. A knee brace on the other hand will work wonders or compression socks because they help the flow of blood up the legs. If your knees are still sore ice them after exercise for 5 to 10 mins.
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Postby Roar2Life » Tue Nov 13, 2007 6:57 pm

If you've never strapped knees before and aren't sure how to do it then I would advise against it because if you strap wrong you can acutally dislocate your knee. That's what I was told when I worked with a sports trainer.
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Postby zeedeveelgirl » Tue Nov 13, 2007 9:04 pm

Yep, all great suggestions :) :) Basically anything low or no impact like suggested - cross trainer, bike, swimming, possibly the rower depending on how your knees cope with it
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Postby Butterfly_Dawn » Wed Nov 14, 2007 11:57 am

when I injured my knee (hyperflexed it) I used an exercise bike to build the supporting muscles back up. I love my bike for the low impact-ness (yes, I know I can only flog the bike thing so far), but if you are riding 2hr per day like some people I could mention, just be sure not to have the gears to high or you'll put too much pressure on them and that gets sore too.
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Postby Bread-Monster » Wed Nov 14, 2007 5:04 pm

I have messed up knees too. I find the best thing for it is swimming, cycling, pilates and yoga.
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Postby milkyway » Wed Nov 14, 2007 6:30 pm

I'm going to see my osteo tomorrow morning. Hopefully he can tell me what damage I've done and how to fix it.
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Postby Rustie » Wed Nov 14, 2007 11:27 pm

Roar2Life wrote:If you've never strapped knees before and aren't sure how to do it then I would advise against it because if you strap wrong you can acutally dislocate your knee. That's what I was told when I worked with a sports trainer.


Yay another sports trainer.. Geez i used to love my work at the footy club!! hehehehe
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Postby Roar2Life » Thu Nov 15, 2007 11:49 am

Yay another sports trainer.. Geez i used to love my work at the footy club!! hehehehe


Not Quite...I wish! I have a friend who's a sports trainer and I worked as her off sider for a week at a soccer carnival. She showed me how she straps, how to assess injuries, just stuff like that. Though if I had the money i'd do the course for sure.
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Postby milkyway » Thu Nov 15, 2007 3:37 pm

Had a great session with the Osteo this morning. Some seriously tight muscles going on - he found bits I didn't even know where sore! Ouch! I should be right in a few days. No permanent damage, just muscle tightness. Whoo hoo!!! So I will just swim and do non impact stuff. he said walking's OK too which is a relief because I need to walk the dog every day...
Just keep moving! And don't be lazy...
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SW: 74.3kg - 1/1/09
CW: 71.1kg - 3/5/09
GW 62kg
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Postby Mandie » Thu Nov 15, 2007 3:48 pm

Glad you're getting it sorted San :)
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Postby shelbel » Thu Nov 15, 2007 3:51 pm

Good news that you didnt do any major damage there San, you'll be fighting fit in no time :wink:
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