I injured my knee and can't run/jog and can barely walk.

  • Posted by a hidden member.
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    May 10, 2010 3:44 PM GMT
    My doctor says it's a over pulled ligament, put it in a brace and told me to stay off it as much as possible for the next 4-6 weeks. Since I can't do cardio, what can I do to either prevent, or slow down the gaining of fat until I can get back to doing cardio.
  • tazzari

    Posts: 2929

    May 10, 2010 3:50 PM GMT
    Well, you might think of adjusting diet...

    But there are plenty of cardio workouts, depending on what "stay off of it" really means (check with the doctor, but the pain threshold is a pretty good indicator):

    1) swimming
    2) bike: stationary or otherwise
    3) rowing machine
    4) in-pool running (float vest, into the poo, then run - the Swedish Ski Team has used this very successfully)

    Good luck! That's a bummer, and very frustrating!

    Nat
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    May 10, 2010 4:27 PM GMT
    There's a world of exercises you can do lying down (other than the obvious) or sitting.
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    May 10, 2010 8:00 PM GMT
    Yeah I would talk to the doctor about what things he would and wouldn't allow. I agree completely with the suggestion of pool exercises. I've used them myself with great success in speeding up recovery times while minimizing pain and discomfort. Perhaps some sort of gradual progressive program would be great. Starting with floating pool bicycling - floating in the water, with one of those foam things under your arms while doing a bicycling motion with your legs, then when you can do that, perhaps advancing to light pool walking, then on to light land based bicycling, then perhaps light pool jogging, etc. Hopefully you see the idea here. I would definitely get clearance from the doc before you start this though...there are several tendons involved in the knee and what might be okay for one, may not be okay for another. Then increase your consumption of salads and vegetables, maintain a high protein intake, and cut overall calories to a level that is appropriate for your activity levels. Remember you have to overeat by about 3500 calories to gain a pound of fat, so if you are reasonable with your diet you really shouldn't gain much if any. I know you have some specific goals to reach by July, but be flexible with that. Doing too much too soon could worsen the injury and put you months behind schedule. Also along with that, you need to eat to heal, don't get crazy with cutting calories or carbs. Be reasonable, be active as tolerated, and be patient and you will be fine. Good luck with this, these hurt like crazy.
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    May 11, 2010 1:48 AM GMT
    ^^ above advice is excellent.

    take the month off cardio, allow the bit of fat to accumulate if it insists and get rid of it afterward. Not the end of the world. ( eating good stuff goes without saying )
    And your cardio fitness won't have suffered all that much.
    Have you seen a sport medicine doctor ?
    A few years ago i had a stress fracture of the fibula , my ankle doubled in size from swelling . I went to see a well known sport medicine doctor ( treated the Habs players ) and he said i could put on a brace but it wasn't really necessary and he told me i could bike as much as i wanted, but NO running and as little walking as possible, and prop legs up when lying.
    Now yours is a different condition but ask if some biking could be allowed.
    especially stationary bike .
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    May 11, 2010 2:08 AM GMT
    No matter what happens, do not put your leg under misery. That will only delay the healing process. Follow your doctor's advice and as mentioned above discuss with you doctor about alternate cardio exercises. I had once injured my foot while running and thought it will get better soon and no need to take rest. That pain went on for 2 months instead of 2-3 weeks.
  • shirty

    Posts: 290

    May 11, 2010 2:10 AM GMT
    I dislocated my knee four years ago - knee injuries SUCK. One piece of advice, however - even though your doctor put it in a brace, make sure you take it off frequently and do some minor exercise (like bending your knee while lying down) or your muscles will atrophy. My doctor never told me to do this and I ended up losing my entire quad due to atrophy. Took a long time to rebuild it.
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    May 11, 2010 2:16 AM GMT


    I overused/tore some ligament and couldn't walk for 4 days, but I got better in 3 weeks. Did not speak to a doctor because I do not have insurance, but a lot of PTs and Massage Therapists they said rest, rest, rest.

    Take it really easy now, take your vitamins, and stretch. Do online research to see what other have done for your particular condition.

    Use the UBE - Upper Body Ergometer is a good exercise machine.

    Good Luck.
  • safety43_mma1...

    Posts: 4251

    Jul 21, 2010 9:05 AM GMT
    my knees r shot so i run in the pool most of the time then once or twice a week i run normal. it has helped alot now they r strong again and dont hurt all the time.
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    Jul 21, 2010 7:00 PM GMT
    running in a pool is a great idea, especially if you have shitty knees. my right one always flares up when i hike so just dont push it like I did when i was young and dumb.
  • Posted by a hidden member.
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    Jul 21, 2010 7:22 PM GMT
    Sorry to hear about your injury.

    A couple of weeks ago a ladder I was on fell down and I hyperextended the ligaments on both sides of my right knee, damaged my calf muscle and wound up with fluid in my knee. Luckily nothing actually broke or tore. My doctor had me keep the leg elevated and had me ice the knee and calf for 20 or so minutes several times a day. It seems to have done wonders.

    I was able to go to physical therapy this week and they figured out some exercises I can do with a brace on an exercise bike and on an elliptical step machine. They also came up with stuff I can do with light dumb bells on a bench to get my heart rate up with arm, chest and ab exercises.

    The light exercise seems to be helping my leg a lot. The swelling and bruising seem to have all but gone away once the exercise got some circulation going.

    You may want to ask your doctor if he or she can point you in the direction of some one who can cook up a plan like this for you.

    Also, be careful when you start feeling better: I can tell that I now have to be careful not re-injure my knee. Without constant pain I could forget that I have to careful with it. It's not nearly as stable as it usually is.