Post # 1
I’m desperately trying to transition back to a very active lifestyle, while still somewhat nursing a knee injury. I used to do a lot of les mills classes- body pump 2-3x a week, body attack, rpm etc. Repetitive range of motion now irritates my knee (e.g. squats lunges, spinning), so I’m trying to re-jog my workout routine so that I work different muscle groups every day, and lighter shorter cardio sessions.
What are my options for leg day??
Post # 3
Pilates! For leg work you are laying down so there’s no stress on your joints. It looks easy but man do you feel the burn. Lots of videos on YouTube. You could just do at home:
Post # 5
I like Pilates and also yoga. They make my legs burn!
Post # 6
Maybe not for legs specifically, but you could try straight-leg deadlifts for….well basically everything else lol.
Post # 7
Deadlifts! They are the best!
Post # 8
I did this while dancing, and I have some pretty strong quads/butt muscles because of it. It’s kind of torture at first, but the stronger you get, the more awesome you feel doing it.
You don’t bend your knees at all, so maybe this would work for you.
Stand in 5th position. http://www.pinterest.com/pin/209276713903872294/
(Turn out from your hips, not your knees!)
You don’t need to be crazy turned out if it’s not possible. You just need the general position.
Keep your arms down, and let your core, butt, and quads do all of the lifting.
Point your toe out in front of you, and then slowly lift your leg up so that it’s as high as you can.
(your goal should be even with your hips, or closer to waist level if you want to get crazy)
Now HOLD it up for as long as you can. Keep concentrating on your back leg and core to keep your balance. Aim for about 30 seconds at first. it will likely burn, your legs will shake, and you’ll be dying.
Post # 10
I’m actually finishing up 10 weeks of pilates in the next couple of weeks, so I think I will keep going with that. Will also try out the ballet move!
Post # 11
- Wedding: November 2013 - St. Augustine Beach, FL
@futuremrs1986: I’m sorry. I went through this myself after I shattered my patella.
It took me over a year to get back into shape and another year or two after that for my knee to stop hurting during and after exercise. My best piece of advice is to take it easy but definitely add in some leg exercises so you’ll bounce back more quickly; take Ibruprophen at least 10 minutes before exercising and then ice it down immediately afterwards. Swimming, biking, and rowing are great low impact exercises for your knees.
It’s been 6 years since my accident but I still don’t feel comfortable running and squats/lunges are uncomfortable, especially when I’m tired. I have worked up to <14 minute walking miles for when I do 5Ks.
Post # 12
Backward lunges are good for people with dodgy knees – don’t allow the knee to go over the front of your foot when doing them.
I think mabye you could do some hamstring work which would be light on your knees. Eg. lie on your back with your calves and feet on a fit ball. Raise your hips off the ground and draw the ball towards you and away to work the hammies. Also hip raises as well which should work your hammies and glutes – lie flat on your back with your knees bent and feet on the floor. Lift your butt off the ground and back down again.
Donkey raises or calf raises with a hand held weight to work your calves? Those pin weight machines where you sit with your legs apart and have to push your legs in to a closed position and out again.