Training with/for knee problems

[ChevyCowgirlRSG]

I have god-awful knees that I used to go to physical therapy for but that stopped helping. Last summer I had a 1200 lb horse flip over on top of me, weakening my ankle. Does anyone have suggestions on training for weak ankles and bad knees? The worst part is that I love kicking.

[ninjanurse]

Welcome to the bad knee club!!! There are a few of us around here so my 2 cents first.....

Having bad knees bites! Physical Therapy bites! But you gotta do what you gotta do in order to be able to do the things you love. Now that being said, let's be realistic. You need to change the way you train, i.e., maybe you can't run so ride a bike, maybe you can do certain jump kicks anymore so become a specialist in your other kicks, maybe you can't hit the heavy bag anymore so do twice as many repetitions on a light target, etc. Also, get some good advice from your physical therapist about how to strengthen your supporting muscle and ligaments and put together a good daily regime. I am presently recovering from yet another knee surgery and I have taken up Ta Ji to gently rehab and work on my chi. It is also a martial art that I can continue to train in no matter how bad the old knees get! And, you can always teach...get someone else to demonstrate the stuff you can no longer do.

[Mith]

for squats, leg extensions, and calf raises.

[GrrrArg]

Id be hesitant about doing any excersises without first consulting your Dr.

I got crappy knees too and if I did the excersises mith mentioned id cripple myself!

Case by case scenario.

[Davantalus]

I'm a member of our little (big!) club. My knees aren't horrible, but they definitely hurt, sometimes very much, sometimes they don't even want to support my weight walking to class!

I've been experimenting with multiple cures. A combination of the below list has helped MY knees feel much better. There seems to be no magic bullet:

1) No carbonated beverages! The carbon dioxide does more to your body than just making you burp. Definite information and studies are scarce but I've read about it breaking down bones, cartilage, ligaments. Besides, cutting soda is good for you anyway.

2) Grow some more muscle! Eat after your workouts and make sure you're getting enough protein. Grab some protein powder, even.

3) Don't stomp. If there's a move in your style that requires it, don't stomp if it's not a test.

4) Take Aikido? I've been taking Aikido for about two month, you have to get off the floor hundreds of times per session. It worked for me. You might have to substitute with weight lifting or gravity exercises.

5) Find a floor that doesn't hurt! I've managed to train on a wooden basketball gym floor thrice a week while decreasing my injuries sustained from it. However it would be better for your joints if you practice on well-insulated carpet, or similar.

6) Glucosimine/Condroitin! Take these vitamins once *every* day. You won't see results until you've been taking it for about a month. And even then, you can't be 100% certain they help. But I'm not going to stop taking them to find out!

Your milage WILL vary, and I agree with Grr, I'd cripple myself doing all those exercises, I rarely work my knees at the gym, and even then I only do 10-15 reps.

Share your knee voodoo people! I want to know!

[Davantalus]

I should point out my previous thread which should be a sticky...

http://www.karateforums.com/viewtopic.php?t=13562

[Shorin Ryuu]

Echoing the sentiments of others, you must do what you have to do to balance things out. Otherwise your body will overcompensate and throw off your natural balance.

I tore my ACL about 4 years ago and didn't have surgery on it until about a year and a half ago. Consequently, I constantly have to undo my body's compensation and favoring of my good knee in order to properly align all of my mechanics.

I also take Glucosamine Chondroitin. I've noticed it's helped my joint flexibility.

[Aodhan]

Consult with your doctor and a physical therapist, and work out a program that will help strengthen the muscles around the area as well. The weaker your muscles are, the more the ligaments have to help stabilize, and the more stress you put on them. Also pay attention to your nutrition, and possible supplementation. I've heard (Almost a 50/50 split) good things about chondroitin and glucosamine, it either works miracles for you or really doesn't do anything, so YMMV.

Aodhan

[Kajukenbopr]

I used to have really bad knees, the type that made a horrible sound whenever i moved them.

Now, thanks to some Tai chi excercises, I can move again and I feel great.

My recommendation to you- Tai chi will help you get your leg strength up again, probably even stronger than it was in the first place.

[CapitalKarate]

It's been proven that ATF squats help dramatically with bad knees. I hurt mine when I fell on it and had pain for 8 months and couldn't do anything. Then a friend told me to do weights ATF squats, at first it hurt, but the next day and from then on my knees never had any pain at all! ATF squat work wonders, but of course ask your doctor first to make sure it's safe. But, if he says squats don't work, screw him and try it with light weight and see how you feel the next day.