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Joined: Sep 2012
Posts: 2,200
Koala
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Koala
Joined: Sep 2012
Posts: 2,200 |
Dear Terry,
You wrote:Can you give me just a little more information about your situation: -do you still have the gym membership and if so is there a pool? -do you own a recumbent stationary bike or have access to one? -do you want simple strengthening exercises you can do at home or more? I am not a member of the gym anymore.There is no pool. No for the bike,planning to buy a threadmill. When I was at the gym ,they gave me exercises for strenghtening parts above and over the knees.Cardio,threadmill ,Bicycle , dumbells, and finally exercises for stability.All these were made while wearing elastic knee braces.Without the braces, I have almost no stability at all.I guess that's it. Waiting to here from you.
loong
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Joined: Oct 2012
Posts: 1,181
Parakeet
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OP
Parakeet
Joined: Oct 2012
Posts: 1,181 |
Dear Loong, My best recommendation is to see your doctor and get a prescription for physical therapy. The therapist is trained specifically for conditions like yours. I’m curious why you stopped working with someone at the gym; was it a personal trainer or physical therapist? Just keep in mind I am not a doctor or therapist.
That being said, if you purchase a treadmill be sure to get one that is designed with shock absorption, these are often called floating decks. Otherwise you can get a slight pounding while walking and it may hurt your knees more.
I would suggest investing in a recumbent bike with the high back seat they are very comfortable. There is absolutely no impact on the knees and they are great for strengthening and mobility. The treadmill and the bike are within the same price range depending on what features you want.
Here is a set of exercises to begin. I imagine getting up and down from the floor is hard for you so the first two exercises are to be done on the bed. Continue to wear your knee braces as needed. I’ve given repetition instructions for each exercise, however be cautious and do what you find tolerable. Also, watch for my article on exercising for knee pain.
Quadriceps Set: Sit on the bed with your legs straight out in front of you Squeeze the muscles on the top of your thigh and pull your kneecap towards you Hold the squeeze at the top, and release Repeat 10 times on each leg Build up to two sets of 15 repetitions on each leg
Leg Extension Using a Roller: Sitting on the bed with your legs straight out in front of you, place a rolled towel under one knee Contract your quadriceps muscles, lift your foot, and straighten your leg Relax your thigh and lower your leg Repeat 10 times on each leg Build up to two sets of 15 repetitions on each leg
Standing Leg Lifts Hold the back of a chair for balance Turn and face the side, it doesn’t matter right or left Lift your leg out in front of you with a flexed foot Don’t lock the knee but pull up on the kneecap as you lift Do this 15 times on each leg; build up to 2 sets
Hold the back of a chair for balance, facing the back of the chair Shift your weight into your left leg Lift your right leg out to the side with muscles tensed Stand up straight; don’t lean towards the leg being lifted Repeat 15 times on each leg; build up to 2 sets
Good luck and let me know how it goes.
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Joined: Sep 2012
Posts: 2,200
Koala
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Koala
Joined: Sep 2012
Posts: 2,200 |
To Terri,
Thank you ever so much for the instructions. I have printed it ,and star rereading it slowly. Is it better in the morning or evening? At the gym,there was one person assigned to me,but he was always working out .
thank you loong
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Joined: Oct 2012
Posts: 1,181
Parakeet
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OP
Parakeet
Joined: Oct 2012
Posts: 1,181 |
Loong, I don't think it matters as far as time of day. Just choose a time and try to stick to it so it becomes a habit. I wouldn't use a bike or treadmill to close to bedtime it might keep you awake.
I really hope this helps and I will give more exercises and ideas in the article I write.
Best Wishes
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Joined: Oct 2012
Posts: 1,181
Parakeet
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OP
Parakeet
Joined: Oct 2012
Posts: 1,181 |
Here it is Monday again. Today I rode my recumbent bike for 20 minutes. Then I did a yoga routine I wrote for building upper body strength. Wow, talk about hard! Maybe I'll share it with everyone soon. After that I did some slow, long holds, yoga. Last but definitely not least I used my Miracle Balls. They feel so good. It is a lot like getting a massage. Total time about an hour. Review of The Miracle Ball Method See you tomorrow. TJ
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Joined: Sep 2012
Posts: 2,200
Koala
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Koala
Joined: Sep 2012
Posts: 2,200 |
Dear Terri,
First day on the job this morning.I feel alive again. The only problem is the first exercise.I followed your instructions, wether I am not very strong or something,the kneecaps never moved.Did not feel any activity in my Quads also. Maybe I am doing it wrong. Also how many seconds do we hold each movement? My legs are still warm.Great
Respectfully loong
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Joined: Sep 2012
Posts: 2,200
Koala
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Koala
Joined: Sep 2012
Posts: 2,200 |
Dear Terri, I plan today to buy 2 lbs dumbell.for other exercises. When I went to the gyn.I would do 15 reps with 10 pounds bells. Pure show off stuff. If You think my purchase in not advantagious please let me know. By the way the only way I can repay you.Is to send you thoughts of loving kindness,for your giving.
Respectfully loong
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Joined: Sep 2012
Posts: 2,200
Koala
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Koala
Joined: Sep 2012
Posts: 2,200 |
Dear Terri, Bought 2 sets of dumbells 3 pounds 5 pounds. My knees did not hurt all day . Remembered some exercises from the gym .That is why the dumbells.
Respectfully loong
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Joined: Sep 2012
Posts: 2,200
Koala
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Koala
Joined: Sep 2012
Posts: 2,200 |
Dear Terri
JUST THANK YOU
LOONG
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Joined: Oct 2012
Posts: 1,181
Parakeet
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OP
Parakeet
Joined: Oct 2012
Posts: 1,181 |
Dear Loong, I'm so glad you have started and that your knees aren't hurting. Remember don't do much at once you want to see how you feel in the morning. I think you will be fine though. Weights are great if you can manage them and do what reps are comfortable for you.
I'm not sure why your not able to feel the first exercise. Maybe it's my instructions. So I'm doing it myself now and I will describe what I am doing: leg straight out, tighten the knee. You should feel the knee cap engage and then the quadriceps kick in. So try by starting with tightening the knee first.
Loong, why don't you go to the main exercise site: www.bellaonline.com/site/exercise; on the right side of the page is a picture with an envelope and it says contact. Click on it and it will give you a place to write to me directly without using the forum. I have a couple more exercises you could do in bed that you may like. So contact me.
Last edited by Terri-Exercise Editor; 01/29/13 09:31 PM.
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