Low-impact cardio? Knee injury.

[princess bossass]

Brand new knee injury! Only a week old! Pretty broken-hearted about it, almost can't even talk about it! Woo-hoo.

I've been dutifully resting the limb currently suffering cripplitude--well, as much as possible, considering I have to walk a mile to and from the train everyday--as was recommended by the doc. For the time being I'm supposed to do the RICE thing, but after next week I'm allowed to begin any kind of low-impact cardio that doesn't cause my knee any discomfort. They recommended swimming, but for reasons that I don't feel like explaining, that is not a cross-training method I am willing to experiment with further.

Any ideas for an effective but knee-friendly low-impact workout? I really, really need to get in better shape before summer gets into full swing, so cardio is absolutely necessary.

For the record, my health insurance doesn't include any kind of rehab or therapy. I have rehab exercises I can begin after next week, but for monetary reasons a professional physical therapist is out of the question. And if this helps, my knee problem is something I can't pronounce that has to do with cartilage irritation under and around the patella, and the most painful activities for me are walking (worse than running for some reason!), walking downhill (even worse), and going down (but not up!) stairs.

[SystemicAnomaly]

The only things that come to mind are cycling, exercise bike or elliptical trainer. These all work quite well for my ailing knees.

[princess bossass]

THe bike is okay for your knees?

[chess9]

If you have chrondomalacia, you may not be happy with biking, unless you keep to a very easy gearing and higher rpm count.

I would give ROWING a try, though swimming is probably better, including running in the swimming pool if you don't want to get the Princess's hair wet. :) Pool running is great therapy for lower limb injuries, particularly ankles and knees.

Sorry to hear about your boo-boo, but you won't be boo-hooing long. :)

-Robert

[Julieta]

If you have chrondomalacia, you may not be happy with biking, unless you keep to a very easy gearing and higher rpm count.

I would give ROWING a try, though swimming is probably better, including running in the swimming pool if you don't want to get the Princess's hair wet. :) Pool running is great therapy for lower limb injuries, particularly ankles and knees.

Sorry to hear about your boo-boo, but you won't be boo-hooing long. :)

-Robert


Pool running is fantastic. I do all of my power stuff in the pool. It makes me really tired though!

[hollywood9826]

I was also goin to recommend pool work :)

[BullDogTennis]

swimming is one of the best cardio anyhow, even if you dont have bum knees

[princess bossass]

If you have chrondomalacia, you may not be happy with biking, unless you keep to a very easy gearing and higher rpm count.

I would give ROWING a try, though swimming is probably better, including running in the swimming pool if you don't want to get the Princess's hair wet. :) Pool running is great therapy for lower limb injuries, particularly ankles and knees.

Sorry to hear about your boo-boo, but you won't be boo-hooing long. :)

-Robert

Yes, that's exactly what I have! It's a strange thing. The knee's not sore to the touch--like, at all--but as soon as I start walking anywhere it feels like someone is jamming a shoe-horn up under my kneecap.

Rowing is a really good idea. Don't know why I didn't think of that. I paddled canoes and kayaks for years, and it's actually a great cardio workout (despite how "arm-y" it looks, paddling seriously engages your legs and your core if you're doing it correctly) plus increases your flexibility. I think it might still hurt the lame leg a touch, but I will give it a try next week when I'm a little healed-er.

swimming is one of the best cardio anyhow, even if you dont have bum knees

I know. I used to swim a lot. Now I have a totally irrational phobia of public pools and won't go near them. Lame.

[scotus]

I know. I used to swim a lot. Now I have a totally irrational phobia of public pools and won't go near them. Lame.

If you can afford it, you can build a tiny pool in your house that functions a a treadmill for swimming. Have you seen ads for this?

[lethalfang]

Anti-gravity treadmill if you can afford it. It's used by Andrew Bynum to rehab his knee.
It costs about $75,000, but you can rent one for like $2000 a month. :-D

[ojingoh]

The real question is asking yourself how hard you want to push yourself with how much time you have.

The best use of your time with the best workout for your cardio system (not just aerobic threshold) is pool work. The pressure of water against your body is good for your circulatory and pulmonary systems, excellent in fact. Plus there's basically no shock from the pool. Get some decent instruction though, swimming is hard on your shoulders if you are new to it. Someone mentioned water running -- this is pretty awesome advice.

Running is the most effective cardio on a per-minute basis, but the tradeoffs are significant -- more strain on a part of the body you are probably already straining just by bieng on the court. Plus after a point you can do more harm to your body from extra wear and tear

Cycling is no impact but takes time and has significant dangers to your joints if you don't do it right. Plus let's face it, there's more gear to buy -- kind of a barrier unless you like bikes. The first thing i think of when I think of road bikes is the bursitis in my right knee from my cleat bieng off by less than 1mm. Ellipticals and stair climbers can goof your knees as well.

[SystemicAnomaly]

THe bike is okay for your knees?

Not absolutely sure about road biking, but stationary exercise bikes are frequently used for physical therapy for many types of knee conditions or injuries. Not really familar with your particular condition tho'. Best to check with the doc or physical therapist to see if there are any issues with your knee condition.

As mentioned above, the bike should be properly adjusted for your body. At the extreme pedal position, your leg should be fairly straight so that you are "ankling" at the "bottom" of the stroke. This should provide you with an ideal amount of knee flexion when the pedal is at the "top" (at the closest position to your body).

An exercise bike can strenthen the muscles to assist you to regaining knee stability. Several sources also indicate the an exercise bike can promote blood flow and the production of synovial fluid around the knee.

healthlink.mcw.edu/article/1031002271.html (http://healthlink.mcw.edu/article/1031002271.html)

"Regular exercise helps the body to make more synovial fluid and moves the fluid in the joint so that cartilage gets the oxygen and other nutrients it needs"

[Phil]

THe bike is okay for your knees?
Yeah, absolutely. Biking is a totally "non-impact" exercise and every ortho I've seen has recommended cycling. It saved my knees when I had a bad case of patellar femoral syndrome and was walking like an 90-year old gaffer, and these days it's the only thing I can do (that's totally effective) now that I have another knee injury. You can also try elliptical trainers, though I find them to be a waste of time.

[princess bossass]

The real question is asking yourself how hard you want to push yourself with how much time you have.

The best use of your time with the best workout for your cardio system (not just aerobic threshold) is pool work. The pressure of water against your body is good for your circulatory and pulmonary systems, excellent in fact. Plus there's basically no shock from the pool. Get some decent instruction though, swimming is hard on your shoulders if you are new to it. Someone mentioned water running -- this is pretty awesome advice.

Running is the most effective cardio on a per-minute basis, but the tradeoffs are significant -- more strain on a part of the body you are probably already straining just by bieng on the court. Plus after a point you can do more harm to your body from extra wear and tear

Cycling is no impact but takes time and has significant dangers to your joints if you don't do it right. Plus let's face it, there's more gear to buy -- kind of a barrier unless you like bikes. The first thing i think of when I think of road bikes is the bursitis in my right knee from my cleat bieng off by less than 1mm. Ellipticals and stair climbers can goof your knees as well.

Thank you for the info. I really should just get over the willies and do some pool work. I love running for its efficiency, but even before this injury my joints have been complaining if I push it, esp. if I do long runs. If I run on the treadmill it's usually a little better, but once I get out on concrete it's a rough day the next day.

Not absolutely sure about road biking, but stationary exercise bikes are frequently used for physical therapy for many types of knee conditions or injuries. Not really familar with your particular condition tho'. Best to check with the doc or physical therapist to see if there are any issues with your knee condition.

As mentioned above, the bike should be properly adjusted for your body. At the extreme pedal position, your leg should be fairly straight so that you are "ankling" at the "bottom" of the stroke. This should provide you with an ideal amount of knee flexion when the pedal is at the "top" (at the closest position to your body).

An exercise bike can strenthen the muscles to assist you to regaining knee stability. Several sources also indicate the an exercise bike can promote blood flow and the production of synovial fluid around the knee.

healthlink.mcw.edu/article/1031002271.html (http://healthlink.mcw.edu/article/1031002271.html)

"Regular exercise helps the body to make more synovial fluid and moves the fluid in the joint so that cartilage gets the oxygen and other nutrients it needs"

More good info, thank you.

Yeah, absolutely. Biking is a totally "non-impact" exercise and every ortho I've seen has recommended cycling. It saved my knees when I had a bad case of patellar femoral syndrome and was walking like an 90-year old gaffer, and these days it's the only thing I can do (that's totally effective) now that I have another knee injury. You can also try elliptical trainers, though I find them to be a waste of time.

Yeah, I hate ellipticals, only because they'll tell me "you've run 18 miles and burned seven billion calories!" yet I've hardly broken a sweat. I don't trust them. Plus I think I'm too tall for most models--always seems like I'm stooping slightly to use the arm thingies.

I've been walking like a gaffer myself; when the knee was at its worst the boyfriend had to practically carry me from the navy pier to the redline el stop in the loop--in other words, halfway through downtown chicago because the CTA was broken down per the usual.

I did go to a festival this weekend where I probably walked a mile or three, plus stood a lot. I iced the knee after and took ibuprofen, and I had no extra pain today. That's encouraging. It still feels incredibly fragile, though, like if I stepped down off a curb too hard it would go back to ye olde "shoehorn jammed up under the kneecap" sensation.

Thanks, everyone, for the info. I really should see a therapist, but on student health insurance, things get expensive once you move beyond basic care.

[princess bossass]

New question: best knee-brace for a) stabilizing kneecap, b) not cutting off my circulation, c) not limiting my movement, and d) not causing me to sweat to death.

Any votes?

[10sfreak]

PB, have you considered circuit training? If done in a quick enough fashion, it could certainly improve your cardiovascular fitness as well as tone up your muscles. You may even be able to do some light leg work - things like leg extensions, leg curls, etc.

[Fee]

Princess, I know this is not necessarily what you asked for, but give this DVD a try (or some of the others in the series). This is one of my favorite workouts, it really makes me sweat and it's low impact (plus, I can just skip the ones I don't want to do). It's more toning type of work, but I always feel better when I do it.

http://www.amazon.com/10-Minute-Solution-Sculpt-Pilates/dp/B000S1MM84/ref=pd_bbs_sr_3?ie=UTF8&s=dvd&qid=1213471337&sr=8-3

[Phil]

New question: best knee-brace for a) stabilizing kneecap, b) not cutting off my circulation, c) not limiting my movement, and d) not causing me to sweat to death.

Any votes?
Based on that criteria, I'd skip anything made of neoprene. You'll sweat to death, or nearly so. I've tried a lot of them, but I still go back to the basic nylon model that goes from mid-thigh to mid-calf (the shorter ones tend to bunch up below the knee). This type of brace will not limit your movement at all.

You don't need PVC materials or metal hinges on the side unless you've had serious reconstructive surgery. CVS or a similar pharmacy chain will stock this type of brace. Size is important-it should be on the tight side-otherwise, it won't properly support the knee/kneecap.

[10sfreak]

PB and Phil, one thing to be said for the neoprene braces is that, although you sweat a lot with them on, they do keep your knee warm, and even in the summer, that will tend to make the joint feel a little better. I've used the ones made by Muller (available at Wal-Mart) and they helped stabilize my knee when I need it...

[Phil]

PB and Phil, one thing to be said for the neoprene braces is that, although you sweat a lot with them on, they do keep your knee warm, and even in the summer, that will tend to make the joint feel a little better. I've used the ones made by Muller (available at Wal-Mart) and they helped stabilize my knee when I need it...
I've tried neoprene and for me the discomfort outweighs any usefullness. They are always overly tight-even in the larger sizes. From personal experience, I've found that a somewhat tight fitting-but not excessively so-nylon brace does the trick. It wouldn't be a bad idea for her to try both types, to determine which provides the ideal combination of support and comfort.

[ojingoh]

Yes, that's exactly what I have! It's a strange thing. The knee's not sore to the touch--like, at all--but as soon as I start walking anywhere it feels like someone is jamming a shoe-horn up under my kneecap.

Sounds like bursitis, or a torn meniscus. Consult a physician.

Pool running or swimming. Cycling can make bursitis worse.

[starlettennis]

walking in the water is my final answer when I have knee injury

[beernutz]

Thank you for the info. I really should just get over the willies and do some pool work. I love running for its efficiency, but even before this injury my joints have been complaining if I push it, esp. if I do long runs. If I run on the treadmill it's usually a little better, but once I get out on concrete it's a rough day the next day.



More good info, thank you.



Yeah, I hate ellipticals, only because they'll tell me "you've run 18 miles and burned seven billion calories!" yet I've hardly broken a sweat. I don't trust them. Plus I think I'm too tall for most models--always seems like I'm stooping slightly to use the arm thingies.

I've been walking like a gaffer myself; when the knee was at its worst the boyfriend had to practically carry me from the navy pier to the redline el stop in the loop--in other words, halfway through downtown chicago because the CTA was broken down per the usual.

I did go to a festival this weekend where I probably walked a mile or three, plus stood a lot. I iced the knee after and took ibuprofen, and I had no extra pain today. That's encouraging. It still feels incredibly fragile, though, like if I stepped down off a curb too hard it would go back to ye olde "shoehorn jammed up under the kneecap" sensation.

Thanks, everyone, for the info. I really should see a therapist, but on student health insurance, things get expensive once you move beyond basic care.

Princess, if you really like running and don't want to give it up you might try and find a NordicTrack treadmill with a Reflex Deck. I have the Viewpoint 8500 (http://www.nordictrack.com/webapp/wcs/stores/servlet/Product2_12401_10301_32251_-1_21058) but there are some models with Reflex Deck that are cheaper than this one. I have a pretty badly sprained ankle at the moment and I'm still able to do 40-50 minute runs on this treadmill because of the 'give' in the running deck. There are no 'next day' effects for me even after long, hard runs on this TM. In contrast, this weekend I ran on a really nice commercial Precor treadmill, the 956i, at a hotel where I was staying and the deck felt like concrete compared to my Viewpoint 8500. The next day after running on the Precor I was hobbling like a peg-legged pirate. Not fun.

[TnTBigman]

stationary bike is the best. you can go all out and its low impact.

[princess bossass]

Continued thanks for everyone's continued input.

After a summer of backpacking, cliff-jumping, tennis playing, and generally running around like an idiot--which I sponsored by spending a lot of long days in the gym strengthening the muscles in my lower body and core--the knee was back to almost 100%.

Now that I'm neck-deep in qualies-year for my PhD, tennis irritates my knee again, but only because I haven't been as dedicated in the gym, in my opinion.

Guess that's just part of getting old. Have to put the time in at the gym to avoid pain and injury on the court. BOOOOO to age!

[Rickson]

The stationary bike is definitely a good one. Stay away from the leg extension machine.

[princess bossass]

The stationary bike is definitely a good one. Stay away from the leg extension machine.

Which one is that? Sorry, dumb question, but--really? The sitting leg-extension that works your quads? That's bad for your knees?