Where should I start ... really bad knees!

Hey Scooby!

I want to start working out, but absolutely cannot get on my knees, do many squats. or much weight-bearing exercise.  I am a female, 51 years old, and overweight (working on that). I have major swelling and pain in one & sometimes both knees, and I'm hoping that gets much better after the weight is gone.  What would you suggest I do as far as exercise to help with fat burning?

Thanks so much!  I love your videos!

Sandra

Good for you to get fit and lose weight. Knees can be a big problem, but not something you cannot work around. You're right, that the knee pain will improve as you begin to lose weight. I have seen people who really need to lose 100 lbs. and have bad knees, but after losing only 20-25 lbs. the knees feel much better.

There is an exercise that will help the condition of your knees - Straight Leg Raises. Lie on your back on the floor, bring one foot closer to your body, bending the knee with the foot on the floor. Then tighten the quadriceps muscle (front of the thigh) and lift the leg straight such that the foot is 12" high. Also try and point your toes to your face. Hold the lift for 10 seconds and then let it down for 2 seconds. Repeat 25 times. Then work the other leg. This isometric will tone and strengthen the quadriceps without stressing the knee joint. After a couple of weeks, you will begin to feel the benefit. If you can do 25 reps easily after awhile, then add ankle weights (2-5 lbs.).

Cycling (stationary or street) can usually be safely done even with lousy knees. Be sure to adjust the seat height so your knee is almost completely straight when the pedal is at the bottom, and pedal with the balls of the feet. Better to set the gear or resistance so it's easy to pedal and try to make at least 60 revolutions per minute. Wait to start cycling until you've done two weeks of leg lifts.

Walking in a swimming pool is a good way to take weight off your joints and burn calories.

Anti-inflammatory medication (Ibuprofen, Aleve, Motrin, Advil) is acceptable, but you must stay well-hydrated, and listen to your stomach (not literally) and stop if you are nauseated or have belly ache. Tylenol is a better alternative in terms of stomach and kidney effects.

If you really do have arthritis (DJD), then all the above advice applies, but you might still not get enough relief, and then your doctor might consider giving you a steroid (Cortisone) injection into the knee joint(s). This gives tremendous temporary relief. Sometimes you need that boost to tide you over until you can get the quads in shape or lose weight or both.

If you have Rheumatoid Arthritis, then all bets are off, and you should check with your doctor.

I would not workout at all before seeing a doctor: preferably a orthopedic. Get a prescription for rehab until your knees are well. Then start on a beginner workout plan, IE scooby's.

Maybe consider investing on a good pair of knee braces.