Weight Loss with Knee Condition

K

katej1

New member
Hi


I am trying to lose weight, so far I have cut down on snacks, sweets etc saving them for a treat day on the weekend but its not a gorge just something I haven't let myself eat all week. I am eating small and often and trying to eat more long lasting slow energy release foods and upping my protein levels.


I am also cutting back sugary drinks (I don't drink much so can't cut this back as its more on special occasions) and increasing the amount of water I drink, this is quite hard as I can go hours without being thirsty so I am having to force myself to drink throughout the day.


My main downfall is a degenerative condition with my knee, I have had this since a small age and it has been getting worse over the years, the worse it gets the less I can do which obviously my weight doesn't help it so it is a vicious circle.

My knee is about 3mm off centre which isn't much causes a lot of problems mainly with the tendons, due to this I have also had a lot of falls which has caused damage to the ankle and foot.


I would be really grateful if anyone could give me help with what I can do to help my diet and get my metabolism going and any at home exercises I can do (due to personal circumstances affording a gym membership is not possible right now)

Currently I walk 3 miles a day going and coming home from work, we are on the second floor so using the stairs does help but some days I do have to use the lift as my knee doesn't want to co-operate.


Few considerations so I don't waste anyones time, I am allegic to cranberries and mushrooms (just incase these are suggested in diets) I cannot do squats as yet due to there being no strength in my thighs (I do have good lower leg strength though) and I also cannot go swimming due to a phobia (which has been suggested lots and I have attempted but been unable to get in the water)


If you need to know anything else to help in giving advice please let me know as I was unsure exactly what to put in this, so please accept my apologises if I have put in to much info or not enough.


Thanks in advance
 
Hey Kate, welcome to the forum!


The pool would have been my first suggestion. :)


I don't know how it works there, but over here some of the community recreation center gyms will subsidise membership fees for people who can't afford it. You usually will have to bring in a couple of paystubs or something to prove your income and they work something out... might be worth looking into? If you can find it somewhere, there are pieces of cardio equipment that are basically arm bikes, so you don't have to use your lower body at all. Do you have any exercise equipment at home? Here are some examples of what you can do without equipment.


Wall sit

(lean against a wall, bend your knees only as far as you're comfortable, hold)

single leg balance

(avoid locking your knee, keep your core engaged)

seated knee extensions

(sit with perfect posture on a chair with feet flat on the floor, straighten one leg while squeezing the thigh muscles)

seated rear leg (hamstring) squeezes

(sit with perfect posture on a chair with feet flat on the floor, push your heels into the floor and squeeze your butt and the backs of your legs)

side leg lifts, rear leg lifts

(stand up straight, do not bend at the waist at all, keep toes pointing forward)

1/4 squats

(try squats, but stay in a pain-free range of motion, even if you don't bend your knees much, keep your weight on your heels not your toes!)


stair pushups:

(stand with your feet on the floor at the bottom of the stairs, put your hands about 4 or 5 steps up and do push ups, as it gets easier, go one step down, body should stay straight at all times)

bent over row using countertop:

(http://exrx.net/WeightExercises/BackGeneral/DBBentOverRow.htmlyou can put one hand on the edge of a countertop and stand with both feet on the floor, you will just be a little more upright)

tricep press using countertop:

(http://exrx.net/WeightExercises/Triceps/DBKickback.html - you can put one hand on the edge of a countertop and stand with both feet on the floor, you will just be a little more upright)

bicep curls:

(http://exrx.net/WeightExercises/Biceps/DBCurl.html - Find something around the house to use as weights)

overhead press:

(http://exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html - standing or seated. Find something around the house to use as weights)

shadow boxing



supermans

(http://www.fitness.com/exercises/179/bosu_core_4_point_balance.php - without the BOSU)

plank

(http://www.fitness.com/exercises/231/plank_on_bosu.php - you don't need the BOSU, just try it with your upper body elevated)

side plank

(http://www.fitness.com/exercises/523/side_plank_on_the_balance_pad.php)
 
Depending on the way your knees are pointing, do the adductor machine or abductor to strengthen.


Squat all the way down as this is better for your knees than a 1/4 squat. You can try it with a swiss ball for back support. Light weight, more reps until comfortable. Build up endurance. etc. As has been said, use machines rather than free weights. Concentrate on your diet and once the weight comes off, your knees may actually feel better and less painful.


Exercise wise, try the bike or the cross trainer.
 
Originally Posted by HyungJun


Squat all the way down as this is better for your knees than a 1/4 squat. You can try it with a swiss ball for back support. Light weight, more reps until comfortable. Build up endurance. etc. As has been said, use machines rather than free weights. Concentrate on your diet and once the weight comes off, your knees may actually feel better and less painful.
Click to expand...


For healthy, pain-free knee, yes, a full ROM squat would be better. However, there should never be pain within a joint during an exercise, so staying within a pain-free ROM is important from a rehab or injury prevention perspective. The goal is to build up strength to a certain point, then gradually challenge that as the muscle/joint allows.
 
There are some chair fitness routines like zumba's sentao and others. Our gym has a class called abc fitness that utilizes varies movements with the chair and a pair of 3 to 5 lb dumbells and resistive bands.

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