Knee injury - advice needed!

[QueenBing]

I need to lose about 3.5 stone so I changed up my diet, cut back on alcohol and started going to the gym. I was loving it! I built up slowly just briskly walking 5km and doing some weights, then I stepped it up and started running on the treadmill doing interval training. However, a month ago I injured my knee. It’s so painful I’m taking morphine tablets (I can’t take NSAIDs, they interact with another medication I take) and I’ve been referred to physio. The GP thinks it’s ligaments or soft tissue damage and it could take months to heal. I’m really missing the gym, it was doing wonders for my mental health too, and now I’ve fallen back into the cycle of comfort eating and drinking too much.

What exercises could I realistically do at the gym while I recover? Walking is still painful and I’m assuming resistance machines won’t do my knee good. Has anyone had a knee injury? How long was recovery? Compression hasn’t helped, I’ve elevated it and iced it, again no massive difference. I’m still walking on it (limping) but I am trying to rest it as much as I can too.

Hi @QueenBing
hope your knee is feeling better. Static bike is something we recommend to patients when they can’t run or do other cardio. If you’re safe enough to get in and out of a pool, maybe a swim with front crawl rather than breast stroke kick, or even walk about in the water.

It feels counterintuitive but with knees, keeping moving is really important. If it hurts to walk then keep walks short. If I don't walk/move at all then knee pain gets worse for me.

I found these exercises with a quick google: https://benchmarkphysio.com.au/7-exercises-for-knee-pain/

I used to be a runner but have found that as I've gotten older maybe this isn't the right exercise for me. I do lots of walking and yoga whihc involves lunges. I find one of my knees hurts with lunches/squats. One recommendation I found was to do reverse lunges as it doesn't put as much pressure on your knee but still works it.

Thank you both so much, that’s really useful. It’s feeling a lot better now, still twinges a bit and feels tight, but I’m hardly limping now and I’m off the pain medication. I’ll give those exercises a go and I’ll do the bike this weekend when I go back to the gym.

I've got a long history with knee injuries unfortunately.

Agree with others, static bike is best.

Alternatively I have seen seated ski erg suggested and the gym I was on at the weekend had a hand bike machine.

I also like doing a seated kettlebell workout.

www.yahoo.com/lifestyle/dont-dumbbells-seated-kettlebell-workout-050000524.html

You can sit on a rowing machine with feet on the floor either side of you and row just using your arms. If there’s an assault/wind bike in your gym you can use that with just your arms too.