In recent times, beginning with a vacation, I’ve noticed that I don’t have much strength in my knees. My doctor told me about a year ago that the cartilege is worn down. I think there may be a touch of arthritis in them too. They particularly hurt if I carry something heavy in each hand – like luggage.
I have an exercise machine for stepping in place, but I used it for a while before the trip and I wonder if that could have done more harm than good. (It has air pressure resistance.) I did try to keep my steps fairly shallow so as not to put too much stress on my knees.
It is impossible to get up from a very low stool or child’s chair. It is difficult to move from the floor to a standing position in a chair in order to hang curtains or swing from the chandelier.
I would like to build up some strength to retain my butt-kicking capacity beyond my 61st birthday. Any suggestions?
If the cartlidge is worn down, I am not sure there is much you can do. Would strengthening the knees help? It seems to me the act of stregnthening them would lead to more cartlidge loss.
Time for a serious face- to-face with the doc where all options are explored.
Don’t knock exercise. Even those of us who’ve had knee surgery (including excising torn cartilege) need to exercise.
Googling on “knee rehabilitation exercises” should give you some links you could use. Straight leg knee raises work well. A stationary bicycle might be less stressful to your knees than a step machine.
And of course checking with your doctor first is a good idea.
I have terrible knees due to an accident I had a few years back. I have a crack in one kneecap and “bad” cartilidge in both knees. You can buy a brace at any sports store (I get mine at Sports Authority). I only use it when I am out doing things, so my muscles don’t get to relax all the time. They hold the kneecap in place and assist with the strength in your knees.
Also, excercise is great. I find that when I go for walks consistently, my knees feel much better within a few weeks. And when I stop…they get worse.
I was warned by my doctor to stay away from stationary bikes (or all bikes for that matter) because they do more damage than good.
I’ve had damaged knee and spinal cartilege for some time now. I’ve been to physical therapy a couple of times, and it did help a lot. The therapists and doctors advised me to (1) NOT do any high-impact exercise – running, jumping, etc. (2) NOT to do anything that caused a lot of pain, especially the kind that sends sciatica zinging down the leg (3) keep weight as low as possible. Also I have been instructed in numerous exercises that are intended to strengthen certain specific muscles, as well as to keep certain muscle groups balanced.
I could describe the particular exercises that I was taught, but it would be very long, and they might not be right for your particular condition anyway. Just about all of them were done while sitting or even lying down, so that no additional damage would be caused until the muscles were stronger.
My advice would be to ask your doctor for a recommendation, prescription, or whatever’s necessary in your location and, if appropriate, for your insurance, to see an orthopedic specialist and/or a physical therapist. Wonders can be worked. For me, stationary recumbent exercise bikes were specifically recommended. Steppers and stairs in general are very hard on the knees, and I don’t think they are a good idea as a starting exercise. IANAD, YMMV, etc.
Bicycling done CORRECTLY generally strengthens knees. Correctly means high spin rate and low effort, using low enough gears to pedal at 60-100 revolutions per minute. High-effort pedaling can overstress knees.
With a knee problem already present, it would be wise to consult with a health professional about using a bike. Try to find one who is truly knowledgeable about bicycling.
I have the knee braces from Foot Smart and they do add some steadiness to my steps. I’ve quit using the stepper and plan to see a doctor and perhaps a specialist. Physical therapy would be good for showing me which exercises would strengthen the knees.
Good idea about the doctor, Zoe. I’d be careful regarding the braces. I, too, have knee problems with worn cartilage and arthritis and when I asked my doctor about braces he said no, that they would probably make things worse. The braces may be good for kittenlm’s kneecaps but they might cause you problems.
I recently (March 12) had total knee replacement (right knee). It’s amazing. My knee feels better than it has in years. I was up and walking around with a walker in the hospital the day after surgery, and with a cane the day after that. Crutches were never necessary. I was back home three days after the surgery, and at work within a week after the surgery. I got rid of the cane a couple of weeks after that.
So, three months later, I’m doing everything and anything I want. Including stuff I haven’t been able to do for years. I can walk all day now. I can run up and down stairs.
I still don’t have full range of motion, but we’re working on that in PT, and it’s a minor inconvenience anyway.