Knee problem - What exercise can I do?

[CoteDAzur]

Just that, really. There is some sort of cartilage-related problem in my left knee that is very slowly healing (I hope). A month after the 'trauma', I can now walk without limping, but still can't go up or down stairs. I'm on an industrial strength anti-inflammatory, as well.

What can I do that will keep me in a reasonable state of fitness until I can run again?

Has anyone exercised with a bad knee without making it worse?

Cross trainer or 'moon walker' in the gym? I don't have a gym membership at the moment but will get one if someone here can give me hope that there are things I can do there with a bad knee.

I believe rowing is good with dodgy knees. dh was certainly encouraged to row when he ruptured his acl by the physio both before and after surgery.

Can you get a physio referral so you can get exercises which are appropriate to your injury?

I am having weekly physio ATM for knee pain ...but it turns out that after having DD my pelvis has rotated slightly and in overcompensating, I have damaged my knee - so the exercises I have are about re-aligning the muscles in my whole bottom half, IYSWIM?

I was told by the doctor I saw that I should wait until I am pain-free to exercise. He said that should be possible by the end of this month - another two weeks. In reality, I think it will take longer, given the very slow rate of recovery I have been witnessing. And I'm a bit worried about what will happen once I am off the anti-inflammatories in a few days.

Physio is something I would definitely do, but I have inflammation in the knee at the moment (with a bit of water accumulated as well) so probably not just yet.

I heard of exercises I can do to strengthen leg muscles which would then help with knee issues - any ideas?

Blondie - What is the reason for your DH's knee pain, if you don't mind me asking? Just wondering if it is similar to mine at all.

Indith - I don't think I can row, because that involves a squat-like weight-bearing movement with the knees (pushing away as you row back) and I can't even walk up the stairs, at the moment.

Swimming is the best! No pressure on joints but gets everything moving! Gentle walking with good shoes/trainers too. Have you got orthotic insoles? These can help too.

I had a really sore knee that the doctor said was arthritus. I saw an osteopath and she said it definately wasn't and was caused by my hip being out of alignment. I have some exercises which work - streatching and bending.

I had an MRI done and there is apparently signs there that my cartilage on one side has started to 'degenerate'. So I was told to see a rheumatologist, who sent me for a blood test (to test arthritis markers, apparently) then said I don't have rheumatoid problem, thankfully.

Would you explain your exercises a little?

One is where you put one foot in front of the other (about a foot's distance) then bend slowly from the hips whilst running your hands slowly down the front of your legs. Do it slowly until you feel the 'pull' in your back, then come up slowly. Do about 3 times, each leg (in front) and repeat it 2-3 times a day.

Another is when you are sitting. Feet flat on floor, shoulder width apart. Sit up strait then lean forwards slowly, again until you feel the 'pull' then come back up. 3 times, 2-3 times a day. I also do pilates to streach my joints.

Also when you are standing, try to plant both feet flat and make your weight equal. Don't carry heavy bags, and if you need to pick something up, never ever ever twist your back when you do so. Always pick things up face on, with bent knees.

I would consider asking the doctor to refer you to an osteo for a 'spring clean'. I have terrible back problems and have tried pills/potions, chiro, physio and finally osteopathy. Osteopathy is the only one that I have hobbled to like a chimp with a walking stick and walked out like a human being. I can't reccommend it highly enough! And it doesn't hurt (unlike chiropractic treatment which does hurt at the time and for a few days afterwards - well it did for me anyway).