"Bad knees" - what to do for exercise?

[Anonymous]

Anonymous wrote:Try a different PT and be sure to do the exercises at home.

I have a torn meniscus. Ortho says bike, walk or swim. Maybe elliptical if it doesn't hurt. Gently yoga, weights (be careful about doing leg exercises, though. No squats).

I think which exercises you can/should do depends a LOT on your specific circumstances.

For me, 5 sets of heavy, deep squats 3 times per week have made my knees feel better than they had for years. I've heard lots of people say not to do squats or not to do deep squats but they helped me. I've also heard lots of people say that they don't dead lift because they worry they will hurt their back. My back used to hurt a lot, but I now deadlift > 1.5 times my body weight for several sets of 5 reps once or twice a week and my back has never felt better.

[Anonymous]

OP here- thanks everyone!! I'm going to look into some of these. Squats are ok...but I have to be careful to push my knees out when I do them or they can be terrible. Apparently my problem is a lack of butt muscles. But even when I worked on those at length...the pain in my knees persisted.

I've been to two PTs, but if anyone has better ideas for me, I'll all ears.

[Anonymous]

Anonymous wrote:Anyone out there have painful knees? I've been to the ortho who prescribed PT, which I dutiful did for a while. Didn't help. I feel stuck in terms of exercise- I don't belong to a gym because I honestly don't have the time to go. I've generally been most successful doing short, 30 min workouts at my house, or walking. But now my knees are painful and creaky enough that I feel I can't even do those shorter workouts. (And getting to a pool seems like a non starter.)

Anyone have any good ideas for exercise?

Weighted hula hoop

[Anonymous]

Anonymous wrote:OP here- thanks everyone!! I'm going to look into some of these. Squats are ok...but I have to be careful to push my knees out when I do them or they can be terrible. Apparently my problem is a lack of butt muscles. But even when I worked on those at length...the pain in my knees persisted.

I've been to two PTs, but if anyone has better ideas for me, I'll all ears.

I have chronic pain in my knees, too. Pilates was life changing. I take reformer Pilates classes. It is expensive but so worth it. I started with private lessons which I think is so much better to help you learn the proper movement and tailor it to strengthening for your pain. Most studios offer a new student discount on a pack of private lessons. Even just a couple of private lessons and then into group classes is a great intro.
I don't think you have to find a classical Pilates studio but try a few to find one you like. Finding a really good instructor goes a long way.
If not, biking, swimming and elliptical are the best low impact options that most ortho/PT will recommend. I always still struggled with pain when doing those things but Pilates has never caused any knee pain for me.

Taking care of chronic pain takes a lot of time and energy. You can't just wish and hope for it to go away or just do a little bit and think it will improve. The only time it gets better is when I am consistent and consciously making the effort to take care of them.

Sometimes it takes awhile to find a really good PT that can give you what you need. I find it is generally pretty easy to find a PT when you are post-op but harder when you are looking for someone to help with chronic pain.

I also see a chiropractor which might help you as well.

Good luck!

[Anonymous]

This whole thread sounds like an ad for a Pilates instructor. I think you should invest in a bike or an elliptical because having something in your home ready to go when you are is the most beneficial. I can really exercise hard core on my elliptical without any pain from my arthritic knees. Now I'm doing very well adding in walking and I've seen serious improvement in my endurance.

[Anonymous]

Anonymous wrote:Pilates. Check out an "authentic Pilates" style studio to get started. Or has been the best thing I have done for my chronic health issues, including joint problems. It is core work that focuses on "lengthening and strengthening" as you get stronger your spine becomes more supported (some people even get a tiny bit taller) all this leads to less pressure on your joints. There is also leg work that helps build muscle for support around the knees. The mat classes are done primarily from a prone (lying down) position, so there isn't pressure on your knee to get started. I can recommend the studios, if you tell me where you are located. Good luck!

NP - are there any good studios in Gaithersburg? Thanks.

[Anonymous]

Have you tried a rowing machine? Great all body exercise, cardio and non - impact activity. Great for knees, backs, etc. So many people suggested swimming which made more joints hurt more, rowing has been a great exercise for all of my issues.

[Anonymous]

I love my concept II rower. I use it regularly and it has not hurt my knees. It actually improved my ability on the elliptical. I didn't suggest it earlier because I wasn't sure if it was actually recommended for bad knees. I use it because I inherited it when my DD left for college. It certainly hasn't hurt my knees and it really really makes the surrounding muscles much stronger.

[Anonymous]

I would echo what a previous person said and talk with an orthopedist about your specific condition and circumstances to determine what is best for your body. A number of the suggestions made on this thread are absolutely NOT recommended for my type of knee pain. But my problems may not be yours, and somebody else's great exercise may do you more harm than goo (or be just what you need). If you are serious about finding a good exercise go see an orthopedist and ask this question.
Good luck.

[Anonymous]

It sounds like you have done the right thing and have seen a pt, etc. Am sharing my experience but obviously everybody is different...I always thought I had bad knees and wouldn't run...my knees bothered me periodically especially going up and down stairs. Then two years ago in a fit of desperation to get regular exercise into my life, I started running. I never ran two days in a row but had a couple of minor injuries which caused me to work with a pt on hip and core strengthening. Kept at the running and my knee pain is gone...in the process I also lost some weight...but my legs are a million times stronger than before...anyway just thought if share my story because i was shocked to learn I was simply wrong about having bad knees.

[Anonymous]

Anonymous wrote:I would echo what a previous person said and talk with an orthopedist about your specific condition and circumstances to determine what is best for your body. A number of the suggestions made on this thread are absolutely NOT recommended for my type of knee pain. But my problems may not be yours, and somebody else's great exercise may do you more harm than goo (or be just what you need). If you are serious about finding a good exercise go see an orthopedist and ask this question.
Good luck.

My doctors gave me a big thumbs up for the rower and my knee/hip/back issues. As other's said I would see what the doctors tell you but it has single handily been the best exercise I can do regularly and not have any pain.

[Anonymous]

What's your height/weight, OP?

Maybe you are carrying too much and putting stress on knees? If weight is higher than average, consider walking lots and losing weight as a first step. That may solve the knee problem.

[Anonymous]

I saw Jill at Pivot. She's at L'enfant office.

[Anonymous]

Do push-ups and then do additional sets lifting legs one at a time while doing push-ups.

Strength and cardio without impact.

[Anonymous]

As OP mentioned, weak butt muscles is the culprit for the bad knees unless you are carrying too much weight. This is the reason most people have bad knees or low back issues, it's the dormant butt muscles from sitting all day at work causing the muscles not to fire and hip flexors are tight when it comes to exercise. The glutes is the engine that drives the lower body when it shuts down it puts all the stress on your knees.

Simple solutions and not sure if OPs PTs have covered this but get those mini-bands wrap it around your legs and do bodyweight squats, hip abductions, side abductions, "monster walks", etc...spend at least 15 mins doing this before you exercise or do those activation exercises as a stand alone workout until you start feeling those muscles firing. Regularly stretch those hip flexors, use a foam roller or get a sports massage.

Try this for a month and if done correctly you should see improvements.