No or low impact cardio with knee injury

[BamaTanya]

I've been "out of commission" for a few months. First, I was in a pandemic funk. Then I injured my knee. I'm trying my best to get back on track. I saw the orthopedic doctor and am going to physical therapy. I was surprised this week when they set me up on a stationary bike. Theoretically, I know movement is good, but I've been so afraid to make it worse. It wore me out because I'm so out of shape, but it didn't hurt!

I have seen seated cardio exercise videos on youtube. Many of them, as I recall, include quick leg movements. I want to MOVE my legs. I just don't want to twist this knee!

I have a treadmill but no bike. I think I can try some of my Leslie Sansone workouts with just walking, "kickbacks" (without kicking too high), and knee lifts. No twisting, of course. I know she does that sometimes!

Any other recommendations? Maybe something on youtube? My prescribed physical therapy exercises are focused on strengthening those muscles that support the knee cap. What else for cardio?

[Pam]

Can you do walking outdoors? After I had knee surgery (replaced the ACl), walking, esp uphills was something that was recommended and that I enjoyed. Problem though: I was told to be very careful walking downhills, but generally what goes up, has to go down. Going down I would take it slow and zigzag back and forth on the trail/road, if possible, to make it less steep. I didn’t like the stationery bike either.

Don’t get discouraged. Recovery is slow at first, but strength comes.

[bubbles76]

I'm keeping watch on this thread. Maybe try boxing or modified kickboxing?

Pam, after your surgery were you able to go back to more knee intensive workouts? Maybe not high impact, but step or more complete hi/lo maybe?

[SuzieC]

I have bad knees and cardio is often a problem. I like dancy cardio but that always involves some sort of twisting. When I twist my leg or extend too far forward my knee collapses and I fall.

Walking online workouts has been a godsend.
https://walkingonlineworkouts.vhx.tv/

I hope you find something that works for you!

[bfit]

I just spent months out of commission with a broken foot so I understand. I found chair workouts on You Tube that involved no impact at all, and they were surprisingly good. The ones I found were by Caroline Jordan, Pahla B, and Paul Eugene. You can also take boxing workouts (like KCM Trim Down) and sit and do the punching with light weights. You get quite a bit of cardio from that. You can do floor work of course and upper body. If your physical therapist thinks you will be using the stationary bike for a long time you could consider buying one. I think that is one piece of equipment where you can get really basic no frills models that don't cost too much. I know that sometimes you don't have the space or money for that stuff though.

[Pam]

Originally Posted by bubbles76

I'm keeping watch on this thread. Maybe try boxing or modified kickboxing?

Pam, after your surgery were you able to go back to more knee intensive workouts? Maybe not high impact, but step or more complete hi/lo maybe?

Hi Bubbles-I am as active as I want to be. Anything without impact or twisting, is not a problem to do. I hike, ride my mountain bike, cross country ski, snowshoe and do any my of DVDs. Running and rebounding I gradually have to build up the time and not get too crazy. Running is fun for me, and plus its get my heart rate higher than low impact cardio, but I have to go slow, do short strikes and run on dirt (softer than pavement).

The disadvantage is that I lose strength and flexibility faster in the wonky knee/Leg. Than I have to build up the strength and flexibility slowly. I didn't workout much this past Fall and I am still in the rebuilding progress from that. If I tried to recover faster, the knee doesn't hurt while working out, but painful afterwards. The pain is a sign I am not doing good things for the knee by pushing the limits too fast.

What surgery are you needing to have Bubbles?

[bubbles76]

Pam I haven't been to the doctor yet, but the pain has been pretty persistent for months. I'm also gettin the same pain symptoms as I did when I had a labrum tear in my hip that needed surgery. I'm no doctor though. I hope I'm wrong.

[Pam]

Originally Posted by bubbles76

Pam I haven't been to the doctor yet, but the pain has been pretty persistent for months. I'm also gettin the same pain symptoms as I did when I had a labrum tear in my hip that needed surgery. I'm no doctor though. I hope I'm wrong.

Bubbles—It is a hard decision. I put it off for years, but when it started effect my life in negative ways, I knew I had to do it. I had been still doing the activities I enjoy, but with the risk of having to be rescued from remote areas, and I was often in pain. The surgery and getting it strong again took almost a year, and weren’t a good time, but very happy to have had done it. Doing activities I love now without the risk of not being to get myself out and frequently being in pain is worth it.

How about a first step to see a specialist that comes highly recommended, to find out your options?