Working out with knee osteoarthritis

[shoko]

I was doing both workouts of KCM's Start here, everything was ok but the next day, there was some swelling in my knee but no pain. I took an X-ray and I got diagnosed a few days ago with osteoarthrosis in my left knee. My mother has this condition and I broke my kneecap when I was younger, but I'm only 34. It feels like my world has crumbled...

Today, sweeling is still there, I feel pain sometimes, even when I sleep and I'm losing muscles everywhere quickly. It's been three weeks since my last workout... So I was wondering if someone here was in the same situation, how long did it take to get back to working out? What type of workout can I do? Can I still do step and kickboxing for example? Can I do upper body workout while my leg recovers?

I have lots of Leslie Sansone, Jessica Smith, KCM, Biggest Loser and Gilad. I have few systems like the old Power 90, Slim in 6, DDP Yoga, Katami 4x4 and Ript90. Do I have to get rid of everything or can I keep some of them?

If you have other suggestions of workouts that I'll be able to do when I feel better, please share. Thanks in advance.

[yogapam]

I have a chronic knee issue too, arthritis on the under side of my right kneecap. I didn't have to stop working out completely, but I came to a point where I knew I had to make some significant changes. I used to love running, but those days are gone. High impact bothers me as do any moves that involve deep knee bends past 90 degrees. I do lots of Leslie, Jessica Smith, barre, ballet, Essentrics, and yoga. I still do step workouts occasionally, but I don't use any risers. I saw a physio who is a knee specialist and the main advice he gave me was to avoid high impact and any moves that cause pain. I have a knee brace that he prescribed, but I admit I rarely wear it. So I modify a fair amount, especially when it comes to squats, plies, lunges, and other moves that can be knee intensive. But I still do them, just know my limitations. I have a Bellicon rebounder and do a lot of my Leslie & Jessica walking workouts on it. I swim as well, and it's so joint friendly. The pool has always been my first choice for rehab post injury, and I have had several injuries over the years. I do a lot of stretching, especially quads & hip flexors. Reclined yoga stretches are a big part of my regime and my knee is not happy if I skip them.

So bottom line, I would say you definitely don't have to get rid of all your workouts, but you may need to pass on some of them. You will know better when your knee settles down. Wouldn't hurt to see a professional like a physio to get an assessment and some guidance. I would start slow and see how you feel.

PS please don't worry about your grammar!

[weener]

I've had chronic knee issues since I was 25 from running in both knees. I'll be 56 in April. No impact of any kind. I can walk up hill but down hill is a knee killer - so no hiking. I can't ride a bike or use weight for squats or lunges - I use body weight only. When I do step workouts, I use the step only - no risers.

I had three different doctors years apart tell me I'm not aligned correctly and this is why I have knee problems. My SO wanted me to get knee replacements so I saw a doctor last year and I'm not a candidate for this.

I modify almost everything to work for me. I'm just happy I can do what I can do.

While your knee is healing do your upper body workouts. After it feels better slowly go through your workouts modifying and see what works.

[TinierTina]

I limp in this weather. Don't need a cane, not even a light one.

Had auto accident 36 years ago, never treated (no indications for) for the painful damage to my right knee. My use of rebounder had been about 30 years ago for a little while, it did not do so much to keep me pain-free; except it had been great on my resting heart rate at the time.

Did swim laps avidly and intensely, for 11 years. Now it's just a lot cheaper and much better logistics, for me to work out at home.

Been doing low impact low intensity workouts until a few years ago recently, when apparatus free they had become low impact high intensity. Also, my feet have been bad for 20 years now; but I must soon get real decent orthotic inserts or conditions will get worse.

I am always using liniment. China Gel and Max-Freeze as of this writing.

If I forget myself, and crouch ... my knees pain for many, many hours.
Wall-sits (believe it or not!) are too deep for me. I forget sometimes I cannot be doing them.

[dmlarue1]

I have knee OA. Every once in a while my knee will get inflamed. I do lots of stretching, ice and rest for a few days. Then I start adding floorwork exercises. Short arc quads, straight leg raises,etc. I start with 1 pound ankle weights and work my way back up. Also add stretching for hips and knees. For cardio, I did cycling or walking. I stayed away from step or high impact. The pool is awesome but I didn't have access.

The couple days--week you start it's going to be cranky, but if you don't start strengthening your muscles will only get weaker which only makes OA worse. Use ice after every workout and NSAID if you are allowed by your doctor.

Once my knee has gotten stronger with the floorwork, then I can do the standing exercises. Instead of squats, I sometimes do wall slides with a ball behind my back. I substitute lunges with stationary lunges or reverse lunges. With either, I watch my knee Range of motion and do shallow moves. I also don't do step with any risers anymore. I still couldn't do high impact though, so gave that up.


Strong knees is a good resource for stretching and strengthening all around the knee. There are some no squats/no lunges workouts on youtube. And any floorwork DVD is great.

The research with knee OA (I am a PT) says that people that exercise always do better than those that don't with decreasing pain and disability.

Keep all your workouts for now...I didn't think I would ever get back into squats and lunges but now I can do them modified. You may be surprised at what you can get back to with modifications

[Vintage VFer]

I have some arthritis in my knees that seems to come and go. When they are sore, ice is my best friend. Ten minutes at a time, several times per day.

Definitely keep up with your upper body work!

I can do squats and lunges, but no table work on all fours. Also, I have found that doing a lot of glute work helps stabilize my knees. Supine weighted glute raises are good for that and easier on the knees.

Here is an older article about knee health:

https://thecorematrix.wordpress.com/...bout-the-knee/

I like the Strong Knees DVD and also Margaret Richards' Getting Better. She is recuperating from foot surgery in that one and most of the exercises are done seated or on the floor. Much of the floor work is exercises that physical therapists have you do for strengthening the muscles around the knees. I do the all-fours work standing instead.

I hope you feel better soon!

ETA: I forgot that I did get diagnosed with a small meniscal tear. For a while, I had a weird catching sensation in my knee, but it went away. I forgot about it because it hasn't been bothering me lately.

[Lexy]

I guess everyone is different. I need a new knee now but it started with surgery for a meniscus tear. They had to take a lot of the cartilage so ended up with lots of swelling that wouldn't go away. Had the Synvisc-type shots a couple times. Anyway.....

Rehab was ice, like everyone has said, and the rehab recumbent bike starting with no resistance and working up to a medium amount. Then icing afterwards ALWAYS. The orthopedist said any "turnout" exercises (that are popular in barre) were an absolute no-no. The knee is at its weakest in that position. That's what he said and it was near impossible for me anyway. Still is.

[shoko]

Thanks ladies for your help, I will keep my workouts for now.

I will look into Strong Knees too, is it the Gaiam DVD? I might also subscribe to Essentrics, I saw a lot of praise in here, is it good for osteoarthritis? And what dvds are good for upper body, preferably sitting only?

[andtckrtoo]

I have arthritis in my knee also from a meniscus tear that was left too long. I have a very progressive doctor who tells me that I can do whatever I want, as long as it doesn't hurt.

I swear by Icyhot Arthritis. It is amazing. And I always brace my knee if I'm doing anything other than walking (and sometimes for that as well). I do do a lot of squats and lunges because I've found that building the leg muscles helps with stability and helps to ease the ache. I can do limited impact, but jumping lunges and scissors will never be in my rotation - I have good subs for those.

[sheepla]

I have knee osteoarthritis. My orthopedic doctor tells me I'll need knee replacement surgery within the next few years (I'm 46). My brother is a year older than me and already had it in both knees. I've been in constant knee pain for the past two years. What I have learned is not exercising does not make the pain go away, so might as well exercise if I'm going to be in pain either way. The worst thing for me has been what it has done to my mental state. My orthopedic doctor's main advice is "no lunges, no stairs" and otherwise, let pain be your guide. Which isn't all that helpful since I'm in constant pain.

So I don't have anything helpful to add other than I sympathize.