What is a good substitute for lunges if you have a bad knee?

[DJC_63]

The cartilage in my knee is disintegrating due to my age (52) and being about 50 lbs overweight. My Dr. Said I'll need a replacement but we're putting it off as long as possible. In the meantime, I'm not supposed to do lunges and similar exercises. Does anyone know things I can substitute if I'm doing a DVD workout that has lots of lunges, burpees, and other things with lots of knee-bending?

[Lmrangel · Accepted solution]

Are you able to bend your knees? I know the wall sit holds are good because your not constantly bending and straightening your legs. I do believe it helps your abs as well.

If your not sure what a wall sit is, you put your back to the wall and slide your feet out until your thighs are parallel with the floor, like your siting in a chair.

Let me know if this helps! 🙂

[emili]

Instead of burpees you can do push ups or dips or plank- it all uses upper body strength- but it wont help with the cardio aspect. you can also try bear crawls since there is no up and down, its just down and that uses cardio- especially if you use a timer. Good luck!

[DJC_63]

Thanks to both of you, great ideas. I'm looking mainly to strengthen my quads, so I'll try the wall sits. I already do the elliptical for my cardio. It's not great for the knees but it's better than anything else and my Dr. Okay end it.

[Corney]

Is your Dr. advising you to put off the replacement?  I'm a retired Physical Therapist, I've rehabed well over 500 total knee, my advice is not to put it off. 1. Total knee are not designed to regained any lost range of motion that has been lost over time. 2. Every time you limp you entire leg is getting weaker and you rehab will take longer.  I would advise anything that will keep or improve you range of motion without putting undo stress on you knee, ellipitical, stationary bike, rower.  I would also advise againt cortisone shots, they only hide symptoms, without your pain symptoms you may damage your knee more because pain will not stop you.  Good luck.

[Corney]

Wall sits should be done with your feet shoulder width apart and about 16-18 inches away from the wall so your knee does not go past the front of your foot when you slide down the wall.  it also helps to put about a 10 inch diameter ball between your knees to keep them moving together.  Hold the position for 8-10 seconds and increase the reps and time as tolerated.