Bum Knee - what workout would you do?

[Anonymous]

I used to be very athletic then a handful of years ago I was in an accident that completely wrecked my knee. I've had 2 surgeries (ACL replacement, MCL and miniscus repair), countless hours of PT, injections, etc. and it still holds me back. I'm told I'll definitely have arthritis in this knee and I'm pretty much bone on bone now, which I struggle with when exercising.

Fast forward and Ive put on weight. I just turned 50 and have been mistaken for early pregnant due to the menopause stomach. 😞

I've done WW, Noom, cut carbs...you name it. I feel deprived all the time and nothing is improving. I think I need to find a workout that I can sustain that can help me lose weight/inches but I don't have to struggle as much with my knee (no running/jumping, for example). I like swimming but finding enough time for that can be hard, plus getting run over by impatient iron man swimmers has been frustrating.

I've been walking 4-5x/week (which I can manage as long as I'm on a flat, solid surface) but a friend suggested weights or one of the newer workout places. Seems intimidating to figure out, and I've had several uncomfortable convos with 20-something gym workers who completely ignore what I'm asking. I'm not sure I want to deal with a trainer (haven't had great experiences with them in the past, I've tried 2 that come to the house).

Definitely don't feel in touch with the many newer workout options out there. Any suggestions for things to try that would help make a difference? Anything that might be fun and that I won't hate or feel embarrassed showing up to at my age/out of shapeness? I'd love to know what you would do?

Thank you!!!!

[Anonymous]

I'm sorry to hear about your injury. Good for you for wanting to make some changes. I'm sure others can chime in with better exercise advice than me, but I have found yoga to be so beneficial in helping me like my body again. It improves balance, muscle tone, strength, and flexibility. It won't however, burn a ton of calories. But that works for me because weight loss MUST come from changes to your diet first.

My advice is to figure out a diet plan that works for you FIRST and then add in more exercise. I'm only 43 but I'm already post menopausal (lucky me, right). I lost 15 pounds this year on Weight Watchers. It did not come off quickly or easily, but it did come off. I exercise regularly (walking/jogging, yoga, and occasional swimming) but keeping consistent with the diet is what really did it.

[Anonymous]

I have a bad knee that needs surgery in two areas. Did PT etc. Doctors said nothing to do but surgery. I started doing kettlebell training and heavy lifting along with some other CrossFit type exercise. I have been four years pain free. Key is good trainers who teach good form and who increase you at a rate commensurate with your ability not your ego. And modify when your body needs it, not only when the exercise is beyond your ability. For example, when I get tired, I do something funky with my knee so I always have to modify burpees even though they are not a typical thing to modify for a knee. I have also never been capable of lunges no matter what we’ve tried. So I never do them.

It takes time to learn good form so a trainer is no short term investment. But it’s so worth it.

[Anonymous]

Spin.

[Anonymous]

I’ve had bad knees since 2nd grade. Reconstructive surgery at Mayo helped, of course, but they still aren’t great.

My Mayo surgeon told me not to gain any weight (and I was only 115 lbs) and to ALWAYS take the stairs.

The strongest my knees have ever been was when I did a combo of stair master for 45 min and treadmill on an upward angle with an electrical stimulation device going on my inner quads for 15-30 minutes.

Now, since I’ve gained weight and ages decades, I tread water, do the stair stepper, and walk. The stair stepper is still my go-to when my knees feel loose. A general physician once told me that if my quads are strong enough, I don’t need ligaments. It’s not true but I understand his point.

A physical therapist once recommended strengthening my core. Yoga has helped with that.

Also, I avoid the elliptical since it causes major swelling for my knees.

Good luck to you!

[Anonymous]

For what it’s worth I really like the hydrow (rowing machine with a tv screen that makes it more interesting and helps you get technique tips and encouragement), but this stiff tends to be personal.

[Anonymous]

Swimming. And yoga with a teacher that has experience working with people who have injuries.

[Anonymous]

I've been reading about menopause and peri menopause and the type of exercise needs to change to get and keep the weight off. Less cardio, more heavy lifting. Try reading Next Level by Stacy Sims. Really interesting. It might give some ideas of workouts that could work for you.

[Anonymous]

Biking. It’s what I did for rehab after a knee operation.
Swimming and walking are great options too.