Fortis saidWhilst making those lunge movements, I am assuming that that you would need to keep your alignment to strict right angles.
Is that correct? If so, I think that I have the right advice for you.
It is said that for a man whose only tool is a hammer, every problem is a nail.
I am biased, but I would recommend yoga, starting with sun salutations and working through the common standing postures.that any good yoga teacher would teach you.
There are certain postures, virasana and supta virasana, which are recommended for legs tired after lengthy walking or marching. These postures could be very restorative for your knees, especially when counterbalanced with some forward bends, such as the wonderful paschimottanasana, but you ought to discuss the matter in person with an experienced yoga teacher. One has to distinguish between good pain and bad pain, and knee injuries take a long time to heal, so please be very cautious.
Have there been any family members with this congenital defect? If so, how have they coped with it?
Swimming might be an option, but breaststoke can be hard on the knees.
I would suggest that you save your knees and stop hiking. I can imagine you hating that suggestion. I am ever so sorry.
<--- your hatred
Don't have the balance for yoga honestly; I could give it a shot though.
Its Believed to be in all the males of my dad's family, including him, however one of my uncles never hurt his knees in almost 60+ years of living, and my younger sister has the same problem, but no other women in the family do.
My grandfather couldn't really cope, his injury happened in the 1950s; medicine at the time just made it worse; for the rest of his walking days he had a Very pronounced limp, and needed a cane past age 40.
My father and his elder brother, not the same uncle as above, coped with theirs by staying off their feet as much as possible. My uncle is blown up like a balloon as a result, and rarely ever leaves his desk. My father stays off it much now, but when he is on his feet for more than 30m at a time, he wears a custom set of braces.(totally over $7,000 for the pair....WAAAY out of my price range)
I on the other hand, love being out in the woods, and hiking and backpacking just go along with that very well. I gave it up for 5 years when I was kicked out of boy scouts, and just started getting back into the past fall. It really is my preferred means of working out honestly, however with this injury, its too strenuous to attempt right now; more so now that I've gained weight.
I will need to get some braces, and I found some at Sport Authority that my Dr. says will work, but with a new semester just starting, money is tight(ugh).
All in all, it looks like Cycling, or an Elliptical, Swimming and Yoga; I will give all 4 a try; but this does track back to the reason why I came to this sight: need someone to workout with; swimming is the one exception really.