I started running last year. It only lasted a couple of months as my knees caused me excruciating pain. Turns out I have arthritis in my knees.
So about November I switched to the elliptical machine. That worked great; I could work out without killing my knees.
Two weeks ago my husband and I started the p90 master series (prelude to P90x) and wow what a work out! I have already lost inches. It's kicking my butt in a good way!
But my problem is my knees are aching again. Not to the point running does, but ache none the less. There are some high-impact exercises in the routine, and I do modifications to avoid the impact on my knees.
Here comes my question...
Do you know of knee strengthening exercises or stretching I can be doing? I know some of the problem is the arthritis, but some of the problem is I am just out of shape. It bears mentioning the that I am only slightly over weight (10-15 lbs) and I know when I lose that last bit it will help.
If there was some strengthening I could do I think I would be a a lot more likely to finish the 90-days of this work out!
Any suggestions are appreciated!
I suggest braces. You can get them at sporting goods stores or online. The kind of thing I'm talking about looks like this:
http://www.docortho.com/pro-tec-closed-knee-sleeve.html
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yoga....its not jarring and it strengthens every joint because of how you hold the position(its like weight training with your own body weight as the catalyst). It helped with my shin splints (doing the 30 day shred) and with my severely sprained ankle (trying to tango)
Dont force the positions, get to where you are only slightly uncomfortable and then eventually "up" your game once the same becomes easy.
For your knees id research the "warrior" positions, i think there are 4, and they have many modified versions.
Can you wear knee braces? Would that help? Stop when you're in pain, and ice the area for 20 minutes. Good to know you modify based on your body :) (and I love everything P90X)... You could certainly try stretching beforehand, but since arthritis is in your joints, I'm not sure how much that would help.
If all else fails, ask the doctor you see for the arthritis :)
Also, have you tried SWIMMING?! It's super low impact and is a wonderful form of exercise!
Try Ellen Barrett's Yogini Workout. It feels GREAT on my knees and back. It is not a yoga workout and looks deceptively easy- it will definately make you sweat. See a preview at www.collagevideo.com.
When my daughter had knee issues in track, we started weight training to strengthen the muscles and that helped a lot. Strengthening the Quadriceps especially, but you want to strengthen all the leg muscles. Wall sits are great for the Quadriceps. The P90X series has a great leg work out.
If that series is similar to P90X series, you may just want to substitute for the elliptical or swimming that day and focus and some good weight training exercises for the legs for a few weeks and then try again.
I am a personal trainer and work with people over 50, so I encounter this alot.
You can get a neoprene knee brace to wear during the exercise.
Doing squats will strengthen the knees and not hurt if done properly. To get the right form, place a balance ball on the wall and lean against the ball. go straight down not letting the knees move. Keep the knees directly over the ankles.
Leg extensions also help. If you don't have access to a machine for that, you can get an exercise tube with handles. Lay it on the floor in front of the legs of a chair. Wrap it once around the legs of the chair then put the handles on your feet. Sitting up straight, extend your legs until they are straight out in front of you. Do 3 sets of eight of both these exercises.
When you are at the pool, sit on the edge and let the legs below the knee into the water. Do "egg beaters," making circles with your feet. Repeat in the other direction.
I also know of a cream that is wonderful. It is very different from Biofreeze and actually goes into the joint and muscle. Let me know if you are interested.
