Old knees for a not so old body

[Leanne053]

Hi,

I've recently started to do HIIT workouts just on YouTube and so many involve jumping, squatting, lunges etc and they kill my knees! They ache and burn during the exercise. I am 29 and pretty new to all this but I'm not overweight and fit and well, do plenty of walking. Is it something that will get easier over time or am I just old before my time?

Hi OP, I've got the same problem, so watching with interest. I've tried strengthening exercises to support the joint but they hurt my knees too so at a bit of a loss now...

@middlenglander

Hi OP, I've got the same problem, so watching with interest. I've tried strengthening exercises to support the joint but they hurt my knees too so at a bit of a loss now...

Hopefully somebody can give us some answers. I work in district nursing so a lot of time knelt down doing dressings etc and wondering if that's doing damage already but I hope not... I'm a bit far off from retirement

I wouldn't expect you to have actual joint problems at your age so my first thought would be that the muscles around the joint are weak and have poor stability. How does it feel the next day? Pain inside the joint, or achiness in the muscles around the knee?

Obvs don't do stuff that hurts you because someone on the internet said so and see your doctor if it doesn't get better, etc. But I get aches in the stabiliser muscles around my knees when I haven't been doing anything more than walking and then go back to running. Then they strengthen up again and I'm fine.

@GregBrawlsInDogJail

I wouldn't expect you to have actual joint problems at your age so my first thought would be that the muscles around the joint are weak and have poor stability. How does it feel the next day? Pain inside the joint, or achiness in the muscles around the knee?

Obvs don't do stuff that hurts you because someone on the internet said so and see your doctor if it doesn't get better, etc. But I get aches in the stabiliser muscles around my knees when I haven't been doing anything more than walking and then go back to running. Then they strengthen up again and I'm fine.

The next day they feel fine it is just when doing those exercises. What would you recommend to strengthen these?

Are they old knees or utterly unused to exercise with no support from surrounding muscles?

If you are totally new to exercise, then you likely have no quads to speak of, and if you are trying HIIT with jumps etc, your poor patellas are swinging about in the wind with no stablization.

In no time, you will have given up due to knee pain and that will be that.

You need to stick to a Low Impact exercise programme until you are much much fitter at which point you will find you can pick up the HIIT gradually.

I like Fitness Blender who have a Low Impact programme - I could instantly tell which exercises even in low impact were a no for my knees, but as I got fitter by the end it all changed.

The next day they feel fine it is just when doing those exercises. What would you recommend to strengthen these?
I'm with @AnnaMagnani - take it down a notch until you've built your fitness up a bit more.

Okay thank you! I am able to hike 10+ miles with no issues and started jogging these past few weeks and again no pain problems, it seems to just be when doing squats and lunges! I'll try what you mentioned and see if it helps! Thank you again

I swear the 30 day shred I did 6 years ago buggered my knees permanently.

I would see a PT even for a session or 2 to get your form correct. As other posters noted it is likely weak quads or similar that's causing pain. Get your form correct early on, take it easy, they're all brand new movements for your body and hopefully the pain will settle

I've never once stepped inside a gym and having a PT is a massive gigantic no no, anything fitness related makes me so nervous and embarrassed. I have zero confidence and self esteem and the thought of either petrifies me. I even have to jog wearing sunglasses to avoid eye contact 🤣 I'll certainly do some reading/ youtubing and try be a self taught lady with stronger knees! Thank you all x

Right 7 years ago I was a stay at home mum . My gym offered a really cheap crèche . So 5 days a week I used the crèche . One of the classes they added was meta fit a lot of the instructors were horrified . I ignored the advice they gave about the flooring wasn't suitable for that sort of intensity, I've now got 1 really fucked knee and I'm only 41 . My advice stay clear .

@Bedsheets4knickers

Right 7 years ago I was a stay at home mum . My gym offered a really cheap crèche . So 5 days a week I used the crèche . One of the classes they added was meta fit a lot of the instructors were horrified . I ignored the advice they gave about the flooring wasn't suitable for that sort of intensity, I've now got 1 really fucked knee and I'm only 41 . My advice stay clear .

Crikey! Your the second person to say more harm than good! I work in district nursing too so spend a lot of time knelt doing leg dressing etc so I need to cling onto my knee health as long as possible 😅

I do HIIT on you tube and do see videos that dont include jumps or lunges so id see if you can find those....try searching for Heather Robertson, i do her workouts and she definately has low impact / no jump workouts.

If you are a beginner you need to follow a hiit routine that gives lower impact modifications for beginners. Then once you are a bit more used to it you can move up a level.

@Ilikewinter

I do HIIT on you tube and do see videos that dont include jumps or lunges so id see if you can find those....try searching for Heather Robertson, i do her workouts and she definately has low impact / no jump workouts.

I literally just finished a low impact one by growingannanas no pain in my knees yipeeeee

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