Bit of advice please

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Jooleh

Joined: Oct 13
Posts: 4

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Posted: 29 Oct 2013, 10:35
So I'm currently recovering from torn ligaments in my knee, which ironically I got from trying to do more exercise, apparently zumba doesn't agree with me! Apart from hobbling up and down stairs countless times a day (because of the gallons of water I've been drinking) I'm struggling to think of other exercises I can do whilst I'm unable to put much weight on my leg. The injury only happened a week ago so as much as it is a lot better its still not up to much. Very disheartened by this as I was actually enjoying the exercising. Just wondered if there is any effective exercises I can be doing till it heals completely?
Thanks x
2ManyCurves

Joined: Jan 12
Posts: 189

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Posted: 29 Oct 2013, 11:29
If you have access to an indoor pool, swimming helps. I have had ligament damage in both knees. The last time I attended an official Zumba class, I ended up falling in front of the class when my knee shot out from under me. It wasn't pretty. I mostly walk and run now as lateral movements reveal knee instability and I'm just not ready to deal with getting my knees scoped again. But, I do still try to do Zumba at home with a DVD now. If I fall, only the dogs see it. I am told knee supports are helpful too, but I can't personally tolerate wearing them while I exercise.
Jooleh

Joined: Oct 13
Posts: 4

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Posted: 29 Oct 2013, 12:13
Ye luckily I was at home when it happened so thankfully didn't have to face a room full of people. Thanks for the advice, will have to dig out my costume!
dddyk

Joined: Feb 13
Posts: 3

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Posted: 22 Dec 2013, 08:35
When I tore mine the bike was the recommended exercise for me.Then built in squats and leg lifts on weight machine. However...I was in a cast for 6 weeks and then started this physio. So not sure this would be recommended at post 1 week but my knee healed and I didn't need surgery. Smile Good luck!


corifeo

Joined: Nov 13
Posts: 294

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Posted: 22 Dec 2013, 09:01
I hope this is of some help.

http://life.gaiam.com/article/best-cardio-exercises-bad-knees

I personally do not recommend high impact cardio too women unless they meet certain fitness requirements first, the risks far outweigh the rewards…

http://www.bidmc.org/YourHealth/HealthNotes/BonesandJoints/SportsInjuriesandPrevention/WomenandSportsInjuries.aspx

http://www.healthcommunities.com/knee-pain/women-sports-injuries.shtml
ClassicRocke...

Joined: Jan 13
Posts: 993

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Posted: 22 Dec 2013, 09:20
Corifeo... admit to not reading the articles. Don't have the patience for this stuff.

I am a trial and error person. I began walking on the treadmill at a max speed of 2.0 and hanging on for dear life. As I got stronger, I upped it. Now do 4.0 at a 2-4% incline. Correct form is necessary when doing any exercise.

Knees. Had the right one replaced 4/12. Weighed 230 at the time. Began at 246. Doc asked which knee I wanted done first. And will be the only one done. Dropped 75lbs over the last 2 years. For every lb. lost, there is a 4lb. pressure loss. I've lost 300lbs. of pressure on my left knee and it's doing well. And will do everything I can to avoid another surgery. So, if a person is able to lose weight in any way shape or form, it will benefit the knees, surrounding ligaments and other parts of your body. Also consider physical therapy exercises. Personally, my pt and the tens unit messed up my IT bands and surrounding muscles on both legs. Chiro straightened it all out with adjustments and recommendations on how to exercise to stretch, not contract the muscles. That's where the pain comes from a lot of the time.

Please, do not listen to everything that is written. Recumbent bike. Just being able to peddle slowly is exercise. Common sense always wins. Start slow, baby steps and work up from there.
wholefoodnut

Joined: Jul 12
Posts: 2,997

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Posted: 23 Dec 2013, 12:44
Had major leg surgery back in 1986. Was told I would probably never walk on my left leg again 2% chance of walking normally. Once I fought through all the therapy etc and could walk my doc said knee replacement in about 10 years. He gave me 2 rules-- no running no high impact aerobics. I have followed those 2 rules except for an occasional quick sprint. Still no knee surgery. My latest ortho guy said to lose wt at least 40 lbs to take the pressure off my knee and do strength training and walk. Said I might make it another 10-15 yrs without a replacement. My recommendation walk and do wts or circut.
"A health claim on a food product is a good indication that it is not really food" Michael Pollan

Jeri
ClassicRocke...

Joined: Jan 13
Posts: 993

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Posted: 23 Dec 2013, 12:48
Good going WFN. I had a replacement done while weighing 230. Plan on not having to have the left one replaced at all. Rule of thumb. For every lb you lose, you lose 4lbs pressure.
wholefoodnut

Joined: Jul 12
Posts: 2,997

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Posted: 23 Dec 2013, 13:15
Good luck on not having to have one. I'm hoping not to as well. Does give one motivation to lose wt and get moving!! Jeri
"A health claim on a food product is a good indication that it is not really food" Michael Pollan

Jeri



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