Excercise for bad knees and back

[stayathomer]

Hi everyone, so weight was something that never really bothered me as was body shape. Now I have four kids and while I was moderately fit and jogging about 5k three times a week up until after child 3 I now feel like I'm giving into becoming more sedentary. I carried the kids a lot and we'd have had a kind of country lifestyle with me carrying coal etc and as a result my knees aren't great and gp prescribed glucosamine but said basically I should only run on a treadmill with very cushioned runners, no more outdoor running. Ever! He said I'm heading towards a knee replacement I feel like now I've slowed down a lot in general. I have only put weight on around my middle, have moved from a size 10/12 to 12/14 and I get winded so easy, I feel like I've lost body strength and I'm just more tired and seem to care less about moving around. I feel like I've turned more negative too, which I hate!Money wouldn't be great so is there any chance people could suggest what is the best for me? Sorry I'm so vague it's just Im only 37 and I know I feel90!!

You should ask the gp to refer you for Physio if your knee is so bad. I’ve done quite a few 6 week courses for my knee on the nhs including a ‘return to gym’ one which has really helped.

I have a dodgy ankle and a dodgy knee. Being fitter has really helped me to not feel achy and tired by the end of each day, but it has taken ages to get back into some kind of shape.

Do the gp really prescribe glucoasamine? I thought there wasn’t any evidence for it working?

Thanks Reynoldsnumber, he was very quick, think he was busy. IT was my first time at the doctor in about a year so I had a few things Id hoped he'd refer me for an xray or something but was too embarrassed to ask. Same with the glucosamine, I had mentioned someone had said it and the face he made suggested he didn't think it would work but he said 'we'll give it a go for three months.'

Have you a local pool? I swim with a bad back. I swim on my back and push myself so I get a decent aerobic workout.

Wowcrabby thanks, yes I've started swimming but can only afford to go once a week and have 4 kids(2under 6) so don't really get a chance to be away from them much anyway so was hoping for something I can do at home

I'd definitely see a physio who can give you exercises to do to strengthen the muscles around your knee (worth googling too so you can get started at home). My DH has had dodgy knees from years of running, had a ?Medial Meniscus issue and an operation on it which kept him off running for years. He can now run quite happily again, and intersperses it with cycling and football.

I'd also be looking at exercises for your back, especially strengthening your core, again so the muscles can support your back. Pilates would be good.

There's a wealth of stuff available online for exercise you can do at home for free (I personally really like Fitness Blender), BUT, form is SO important, and there's a real risk of your form not being right which could result in injury, or at best, your exercises not really being particularly effective. If there's any way you could afford a couple PT sessions for them to give you some advice, it could be so beneficial. When my first was a baby, I saw a PT at a local leisure centre once a month just to keep me on track, it wasn't too expensive.

Carrie, that's brilliant, thanks! Will look into both physio and a PT, even if just for a few sessions. It give a bit of hope that your husband can run again too, I miss it now I can't do it

I have arthritis in my knees and I run. I bought some trainers with great shock absorption, you can get specialist ones which are amazing. Start back gently and watch your running form to find the best running method for you and your knees . I find a running style where my knees don't extend too far in front, so more of a jog than a run, keeps my knees from hurting. The instant I extend to a run they start hurting. I also stop and do a stretch if they start to ache a little bit. My consultant said that knee replacements had such a poor outcome for many people he wouldn't go down that route until my knees were a lot worse.

I've found that being really focused on maintaining good exercise form and doing strengthening exercises combined with cardio/jogging has actually helped my arthritis, not made it worse. I started off running on grass before building up slowly to road running.

I also have a missing spinal disc, again exercise has helped rather than hindered as my core has become stronger.

Yes, should say DH goes through A LOT of expensive well-cushioned trainers (Asics Gel Kayanos are his particular drug of choice ). I wear the same actually, as they're so good for my knees and hips, and we both tend to buy in an outlet store when they've got deals on. DH's last about 6 months, I get about a year and then relegate them to muddy walk shoes.

And I believe he shortened his stride as the PP suggests, that's helped him be able to get his distances back up - he very comfortably runs 10k as and when he feels like it (once every couple of weeks or so), and seems to have no problem at football, with the stop/start/sprint/pivots.

For me, once a week swim is the same price as a swim membership that lets me go swimming as much as I like. Check your local deals.

Actually, I had moan on another thread about Black Friday memberships (BF is 23.11, right). The local BF membership deals only last 1 yr but they are about 40% off regular membership deal. Ask around if any pool or gym in your area might offer such a deal, and watch their facebook pages or twitter feed for info!!

Runners with knee problems often turn to cycling as alternative that doesn't aggro their knee problems. You could pick up a 2nd hand stationery bike for not very much ££.

Being very mindful about my posture has helped my back a lot.

Yoga with a British wheel of yoga instructor and /or pilates. Just improving your posture and core strength can vastly help back and even knee problems.

Also footwear is important and not just when exercising. I have found wearing the right foot wear for me and replacing more frequently helps reduce my back and pelvic issues.

I'd focus on the absolute basics. Get a step counter or add the app to your phone and focus on a step goal. Swimming is fun but quite time consuming whereas if you have a child free half hour you could do a good walk.