Old, aching knees

[mrsdarcy]

Anyone have any advice about achy knee pain?
A little bit of background--I'm currently about 70 lbs overweight. I started the C25k program last week and so far have been happy with my progress, with exception of knee discomfort. I'm aware that the excess weight is brutal on the joints-- I'm running on a treadmill and purchased high quality shoes. I've also started taking a glucosamine supplement. Any other advice to avoid injury?

[emili]

knee braces. you don't have to get the really rigid kind, but I would get ones that offer support. I would also really caution you about running if your knees are not happy. You might want to build strength in them first and then start running. you can try "running" on the elliptical- much gentler on the knees

[SebringDon]

@mrsdarcy

I'm with @emili, and I'll add some perspective as well. I started out about 55 pounds overweight, and no way my knees could take running then. I'm down over 25 pounds now and C25K is still too rough on my body for me to pursue it seriously. But I lost that 25 pounds by walking, not running. I've also started the FitStar program several days a week to build body strength, not just in my legs but core and back as well, and I can tell that's making a huge difference in my ability to run short distances. I'm not planning to get serious about running until I'm considerably closer to my goal weight, because I want this body to last a lot more years, and all that excess strain on my joints just isn't necessary to get healthy.

Just my perspective, of course.

[mrsdarcy]

Excellent advice, thank you.
Walking would probably be best for now. I'm just anxious to get back to being fit 😉

[SunsetRunner]

@mrsdarcy - I have a very bad knew and will be going in for a total replacement next week. Even walking is difficult now so about 6 weeks ago, I purchased an "assisted peddler." I complained to my physical therapist that I cannot even peddle on that for very long. He suggested I do it for 5 to 10 minutes ... 4 to 5 times a day. This way, I am staying as active as possible. I had to bring my step goal down to 6,000 but I have been able to make it most days, using the peddler. We have to keep moving and keep trying! (I put my Fitbit in my sock as I peddle.)

On a side note, I pre-ordered the new Alta. It should arrive in time for my post surgery therapy. I am excited!

[Mukluk4]

Compression braces and Ice.

[Ukase]

First,  I have to say this: I applaud you for attempting C25K. 

Second, I want you to do some searching for knee problems. I did this and what I found was that the knee is an amazing joint. 

But, when you're heavy (like I have been my entire life - 35 pounds at 1 year old!) your knees are going to be troublesome when you put stress on them. 

My best advice is to lay on your back and have your legs bent at roughly a 90 degree angle. Just relax for a minute. Then, lift / stretch out one leg and raise it as high as you can without discomfort. Then put your leg back down to the starting position. Do this 3 times with each leg. 

What this exercise is supposed to do is strengthen the surrounding tissues of the knee so that when you do run and put extra stress on the knee, the surrounding tissues will be slightly stronger. Your knee will still fuss at you, but if you're not too aggressive with the jogging/running, you'll notice a difference over time. 

Additionally - get off the treadmill. The purpose of C25K is to prepare your body for running a 5k. You could run 5k in 5 minutes on a treadmill - when you went to run the race, it would be so drastically different, your body would compain bitterly, during and after the race. 

If you must run, run on grass. Second best - a track, indoor or outdoor. A treadmill will have some give to it - but concrete is very unforgiving - don't even try it until you're about 20-25# overweight. 

I'm not a physician, or a physical therapist. My advice is based solely on my own anecdotal evidience. 

[mrsdarcy]

Best of luck to you, and hope you have a speedy recovery!

[mrsdarcy]

I like the knee strengthening exercises! I will most definitely look into that

[Tave]

I agree with others that running may be a bit much for now.  Try low impact things like swimming, a rowing machine, or even a bike.  Walking is also a good way to get fit.  Both of my knees are busted, so I will never be able to run, but I have managed to get in good shape walking, taking stairs (up), and using a rower - and I am way overweight.  Find what works for you and your body.

[Corney]

Never train through pain.  Does the treadmill cause swelling?  What is the pain level 1-10.  You might try a stationary bike with minimal resistance, Rower with minimal resistance, but my favorite is the ellipital, it gives you a good workout without the pounding of the treadmill.  And NO stair climber!

[mrsdarcy]

Treadmill feels fine while doing it, just aching afterwards. For example, I ran Sunday and yesterday and today I'm in a brace 😞
I use the treadmill because it's what we have at home. I love biking so I may look into investing in one 🙂

[DerrickS]

@mrsdarcy I know that @Corney and @Tave mentioned low impact exercises and I totally agree. I'm a huge proponent of walking/running on grass or dirt instead of on hard pavement and cement.

Moving on dirt and grass will absorb more of your stride impact than a hard surface which should be easier on your knees.

[SunsetRunner]

I have a 1 inch foam mat that I jog on whilst watching tv, can't remember where I got it, but it helps reduce impact

I also have a running machine but I find that jogging on the spot is better, I think it is because with the running machine you have the belt pushing/helping you, whereas jogging on the spot it is purely you

[Corney · Accepted solution]

As a retired Physical Therapist who has rehabed over 500 Total knees my advice to you is as follows.

1. Use ice after every exercise period.  Your first goal is to control/decrease swelling.

2. your second goal is to regain your range of motion as quickly as possible before adhesions start to form

adhesions are like scar tissue.

3.You should be getting P.T. at home, nursing home, or hospital/clinic 3 days per week, plus they should give you a written home exercise program to be done on the days you don't have therapy.

4. Don't slack off on the therapy, it's the most important point for a sucessful outcome.

Good Luck

[SunsetRunner]

Thank you, @Corney, and everyone else for the good wishes. My replacement surgery is Tuesday. I look forward to enjoying wonderful, warm, Michigan Spring walks!

[Corney]

After the first 2 weeks you will wonder why waited so long to have the surgery. You will feel like a new person without all that knee pain.

[SunsetRunner]

Thanks, @Corney! I've heard that from a lot of people. I had a reverse total shoulder replacement last November. They tell me the knee recovery will be much easier. But I figure, if I was able to get thru the shoulder replacement ... VERY successfully ... I can get thru the knee. Hope to be done with everything for a long while after that!

[Corney]

Yes, if you handled a reverse Shoulder replacement you should have no problems with a total knee.  They have been doing them now for over 40 years and every year they get better and better.

[SunsetRunner]

Thanks, @Corney!