Okay...my knees are finally feeling better...now what?

So after a few weeks of completely stopping all physical activity and being on Celebrex for the pain in my knees, I'm finally feeling 100% better. I'm not taking any anti inflammatories anymore, I have no pain whatsoever, and I'm ready to get back to the gym. I know I need to start slow so that I dont do any more damage (my knee caps shift when I run because my quads arent strong enough).

Can anyone help me to create a good workout routine that will help me to burn calories/fat and tone but will ease me back into it so that I dont over work my knees? I can do *some* cardio at this point, but probably not any major running.

Re: Okay...my knees are finally feeling better...now what?

Congrats on the knees feeling better!! Start slow, work on those quads (do toning exercises that pinpoint the quads), I heard the recumbent bike is easier on the knees. My physical therapist suggesting walking longer on a slower speed on the treadmill and doing swimming laps in a pool. I was told to avoid running, jump training and other high impact things. I suggest pilates DVDs as well. Good luck!

Re: Okay...my knees are finally feeling better...now what?

Re: Okay...my knees are finally feeling better...now what?

I like inclines, but my physical therapist told me to avoid it for the knees, but it doesn't bother mine, just running.

the bike is the one in the gym where you sit up straight or kind of laid back and you just pedal.

like this:


i love pilates dvds!

Re: Okay...my knees are finally feeling better...now what?

Do some strength training to strengthen your quads, that will help with stability and preventing further injuries.

I have horrible knees, I was run over by a car when I was 12 and suffered numerous traumas to the cartilage and soft tissues. I also have torn medial meniscus and a Grade 1 tear of my MCL that I won't have surgery on. I do squats for my quads and they have helped tremendously with stability in my knee. {I also have a knee brace that I normally wear (will wear again when it fits I should add)}

Physical therapists throughout the years have always had me doing leg raises and quad sets, and now I do squats too

http://www.baoc.org/wiki/Training/Build_Up_Those_Quads

They also told me to try to stick with the bike (recumbent or regular) when I have pain or twist it since it's non weight bearing.

Glad to hear that the pain is under control, hope that you get back to running soon

Re: Okay...my knees are finally feeling better...now what?

Posted by tarabelle99

Do some strength training to strengthen your quads, that will help with stability and preventing further injuries.

I have horrible knees, I was run over by a car when I was 12 and suffered numerous traumas to the cartilage and soft tissues. I also have torn medial meniscus and a Grade 1 tear of my MCL that I won't have surgery on. I do squats for my quads and they have helped tremendously with stability in my knee. {I also have a knee brace that I normally wear (will wear again when it fits I should add)}

Physical therapists throughout the years have always had me doing leg raises and quad sets, and now I do squats too

http://www.baoc.org/wiki/Training/Build_Up_Those_Quads

They also told me to try to stick with the bike (recumbent or regular) when I have pain or twist it since it's non weight bearing.

Glad to hear that the pain is under control, hope that you get back to running soon