No squat knee workouts

[HeadFairy]

My knees are broken, no cartilage left in either one, but my ortho consultant is keen for me to wait another 5 years before having a double knee replacement (and realistically the wait on the NHS is about 5 years anyway) but I’m in so much pain now I need to strengthen. But the kicker is I can’t do any of the usual knee strengthening exercises like squats and lunges as they put too much load through my knee and the consultant says that’s doing more damage. Can anyone recommend any knee/leg work outs that don’t use squats and lunges? I really need to build my quads to support my knees. I can’t afford a gym or PT sadly.

I'm in the same position, but pilates has transformed my life and I'm now in no pain at all.

But are you sure the waiting list is 5 years? I went on the list last January and was offered an operation in April. I declined and then was offered another one in September. (I've declined as I've improved so much I don't think I need it yet). Also my consultant was quite eager to get me on the operating table! I think if you're in so much pain and your life is limited then you fit the criteria.

My GP referred me to a physiotherapist who gave me some helpful exercises, includjng seated ones using resistance bands.
I'd highly recommend that you get a professional's advice for appropriate exercises.

The factsheet the NHS physio would give you will be available online per region. (Yes I don't know why it's not just centrally available.)

Google NHS physiotherapy factsheet knee and take a look.

https://eastsussexmsk.nhs.uk/hip-and-knee-exercises/
https://www.nhs.uk/live-well/exercise/pilates-and-yoga/knee-problems-pilates-exercise-video/

etc. Start with the gentlest ones, the seated calf raises etc.

See a physiotherapist who's expert in sports rehab.

I'e 'kneehabbed' torn cartilage - supported one-legged squats and squats using the TRX ropes at my gym. But you don't go to a gym, so ... I did very slow bodyweight step ups onto benches, and then stools & chairs. Set up your kitchen chair by a wall or a rail or post you can hang onto. Step up really slowly making sure the weight is going through the glutes & quads of the leg that is stepping up (working leg). Stand on the bench/step, then lower down - slowly, on the same leg, putting the weight through the working leg. Repeat on the other side. Do maybe 5 on each leg to start with? Go really slowly and mindfully and use support.

But this might still be too much weight through your knees. You need to see an exercise rehab expert physio.

Thanks for these, I’ve been rehabbed a few times now, 7 knee ops and counting… but each time it gets worse again. I’m pretty active with lots of walking, but I think a key issue is I’ve never had strong quads. I’ve skied pretty much every year for 40 years, cycled quite a bit, swam regularly for over a decade (I was a diving instructor) ran for several years until the ortho guy told me to stop. Did my first (of 4) acl tears at just 18. But there’s no way I could ever stand from the floor onto a chair, even as a teen I couldn’t get in a horse without a mounting block, my leg muscles have never been that strong. But as I get older it is becoming clearer to me that I have to really work to get the strength back.

I have bands at home and I will start seated leg raises, I’m not very good at staying committed to those kind of things unless I have a programme to follow.

My consultant says an exercise bike is best. Start on low resistance and build up. Your body weight is supported so no extra strain going through knee joints.

My physiotherapist told me that to help my torn knee cartilage I needed to work on keeping my quads and glutes strong, as they support my knees.

I weightlift heavy and while I didn’t do very heavy barbell back squats for about 18 months (I stopped at about 45 kilos) I did a lot of deadlifting and got to a new 1rep max of 102 kilos about a year after tearing the cartilage. I’m back to full on back squats now 2 years later but I’m assuming I still have knee cartilage!

But I’ve never been a runner - I mean I run - but no more than 30 minutes a couple of times a week. And usually less than that, actually.

Yeah, I think going back to cycling might have to form part of my plan. Dh even has a Watt bike at home I can use when the weather is crap. I wonder if cycling a couple of times a week and swimming once a week is going to be enough?