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Beach body and Knees Knees Knees!
I have been overweight (to varying degrees) during my life. I played lots of volleyball for years. It caught up with me (chrondromalacia/arthritic knee caps/ poor tracking). I had arthroscopic surgery May 2012. I don't have pain but when I work out I get baker's cysts in back of knees- which is a real pain in the you know what and makes me feel like I am overstretching a rubberband in the back of my knee. Surgery was on left, but right one not so great, but not getting surgery (at least not yet). I want to get fit/lose weight cause I don't need to spell it out, this is a vicious cycle. What beach body programs are "knee friendly"? Basically I was told by orthopedist to strengthen all quad muscles and hamstrings. But that I need to work the muscle against gravity (ie laying down exercises). Lunges, deep knee squats and the like are OUT. I can push as hard as I can tolerate. Thoughts?
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RE: Beach body and Knees Knees Knees!
1/10/13 1:42 PM as a reply to Headmd1.
First I would make sure you are stretching every day so you can maintain your ROM since the conditions you have can debilitate flexibility over time. Tai Cheng is low impact and you could probably do most of Power 90 with the exception of a few exercises. As far as leg exercises where you are laying down or sitting, You may want to start by sitting in a chair and doing leg extensions and if you have ankle weights you can use those if you think you can handle the weight. You can also do hamstring curls lying down on your stomach and use ankle weights as well for resistance. Hope this helps, keep in touch I can help you along the way!
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RE: Beach body and Knees Knees Knees!
1/10/13 3:37 PM as a reply to Headmd1.
Headmd1:
I have been overweight (to varying degrees) during my life. I played lots of volleyball for years. It caught up with me (chrondromalacia/arthritic knee caps/ poor tracking). I had arthroscopic surgery May 2012. I don't have pain but when I work out I get baker's cysts in back of knees- which is a real pain in the you know what and makes me feel like I am overstretching a rubberband in the back of my knee. Surgery was on left, but right one not so great, but not getting surgery (at least not yet). I want to get fit/lose weight cause I don't need to spell it out, this is a vicious cycle. What beach body programs are "knee friendly"? Basically I was told by orthopedist to strengthen all quad muscles and hamstrings. But that I need to work the muscle against gravity (ie laying down exercises). Lunges, deep knee squats and the like are OUT. I can push as hard as I can tolerate. Thoughts?


Hello Headmd1,

I'm sorry to hear about your knees.I would first implement a corrective stretching program to bring your legs back into alignment so that your kenetic chain fires properly. Using a foam roller with myofacsial technique a few days a week and before and after workouts will do the trick. As far as low impact workouts, I would look into Power 90 and Slim in 6. You can always modify any exercise and leave any impact exercises out. You will still get better results then doing nothing at all. If you need further help, just get in touch with me.

In Health,
Coach Jeff
CPT,PES
Team motivFIT
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RE: Beach body and Knees Knees Knees!
Answer Answer (Unmark)
1/10/13 4:48 PM as a reply to Headmd1.
Question: Is it impact or strain that is most painful?

I'm also thinking Tai Cheng might be the right program for your needs.
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RE: Beach body and Knees Knees Knees!
1/12/13 4:10 PM as a reply to CoachJeffMorgan.
Thank you all! and keep the ideas coming... I am ready to give it my best... I am not sure what myofacial exercises are (unless you are referring to something like a kind of self implemented "rolfing" (ouch :-)). I have the foam roller.. slim in 6 is a fast track to the bakers cyst on both knees however. I am hoping to lose weight but feel so limited.
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RE: Beach body and Knees Knees Knees!
1/12/13 4:15 PM as a reply to AdStaffAndrew.
andrew... running, jumping are no go areas... its kinda like this, I can do it, but i can experience pain at any moment (sharp, severe, stop you in your tracks pain) If I am careful and paying close attention to form, i can do most things but you better believe me and some pain killers are going to be bosom buddies before the end of the day. Then, even when the overt pain is gone, the movement of fluid from the joint to the back of the knee leaves me with an endless "golf ball, contracting" sensation behind the knee (in popliteal space) that can take (at its worse) up to 7 days to fully resolve. (ugh)...
Tai cheng may not be a bad idea, but I am trying to LOSE weight... can it help for tht purpose?
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RE: Beach body and Knees Knees Knees!
1/13/13 6:42 PM as a reply to Headmd1.
Sounds like you might have ligament damage Headmd1.
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RE: Beach body and Knees Knees Knees!
1/13/13 8:23 PM as a reply to Headmd1.
had mild torn meniscus... that's what the arthroscopic surgery was for. now i'veput on weight instead of taking off... need to get back on track but have to "baby" the knee... its an annoying catch 22.... makes me sad... and wanna eat icecream... lol... although I'm trying to resist...
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