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Workout for injured knees

laurenluorlaurenluor member
in Health & Exercise
I had a wonderful home birth experience in October, pushing 3.5 - 4 hours in mostly a squatting position. After the birth I quickly realized my knees were insanely sore. They have gotten a lot less painful when I walk, they barely hurt, but when I need to bend down and squat to pick up something or when I go on stairs or stand up after sitting a while, my knees hurt sooooooooo bad. I've tried a couple knee strengthening exercises, but nothing is really helping this pain. It's been 4 months! Any advice on workouts I can do with sore knees to lose weight? Any ideas for workouts or stretches to help my knees at all? Does anyone have experience with something like this?
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Re: Workout for injured knees

  • mama2bJessicamama2bJessica
    Reading your post I am very impressed by your stamina during the home birth!  I do not have sore knees in the same way, but I have patella femoral syndrome- my knee cap is not stationary as it should be due to tendon/cartilage issues.  The best thing for me has been weight baring activities, like squats and running.  You could also try doing some seated leg lifts, bends and circles with ankle weights on.  Even just walking is weight baring versus an elliptical (or the like) that assists with your movement.  Also strengthening the muscles in the your legs around the knee may help as well.  It definitely took time to get my knees back in a good place once I realized what was going on, but now it's more of maintaining the strength that I have.  Best of luck!
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  • DaniLee413DaniLee413
    What were you doing for strengthening exercises? I am a PT and work with this type of thing every day. I would start with really basic quad strengthening exercises, such as quad sets, short arc quads, straight leg raises, and then move up to the more advanced weight bearing strengthening exercises. And of course, it is important to keep stretching! Sometimes, there are other factors that can contribute to knee pain aside from just the muscles being weak. I would recommend seeing either an orthopaedic dr. or a physical therapist, even for just a one time visit, to see if there are any other factors tying into your pain (tight IB band, hip strength, pronated feet, etc.) They can come up with a specific treatment plan for you!
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  • 9fraulein9fraulein member
    Maybe see a dr, since its been that long... I have a knee issue that I didn't know I had until I was mid half-marathon training in which I have maltracking of the knee cap (basically it doesn't sit in the grove properly and causes inflammation if overused) and during these times I have to do low impact...biking, elliptical, walking, swimming...but no running or squatting.
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  • laurenluorlaurenluor member

    Sorry I disappeared. My son got sick for the first time Sad

    Thank you for the replies. I love doing knee circles (as I call them), I do a super easy version of burpees, and I live on the third floor of my complex so I try to go down and up when I feel like my knees can handle it. I have seen some improvement, but you are right. After 4 months I should probably be seeing more progress. I wanted to see a PT a few months ago, but my hubby shot that down. I will see if my insurance will cover that, but I'm going to push for it now anyway, because it's really starting to interfere with daily activities too much and my son is going to be mobile soon! 

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