Low-impact exercises can benefit those with injuries

Published On: Aug 30 2012 09:46:00 AM CDT
Updated On: Sep 10 2012 10:42:12 AM CDT

iStock/michaeljung

By Meredith, Pure Matters

As you probably know already from all the in-depth studying you've been doing of my biography, I ruined my right knee in 2009 playing hockey. Even after surgery and months of physical therapy, it never quite got back to normal. (Not only did I give up hockey, I gave up high heels. It was a traumatic experience to say the least.) To this day, my knee aches after a workout and if you put your ear up close to it, you can hear it creaking. Running was not helping matters … I limped for days after my last run.

Don't worry: I'm not giving up! Instead, I'm focusing on lower-impact activities. I can't be the only one with a bum set of legs, so I thought I'd share my slate of activities with all of you -- regardless of your fitness level, there's probably something here everyone can enjoy.

Biking

As you also know from studying my biography … I can't ride a real bike. I can, however, ride a stationary bike. Anyone who's undergone rehab following knee surgery knows that bikes are a big part of it -- you get a really nice stretch on your leg, you get your heart rate up and a small calorie burn (about 125 calories the last 30-minute set I did). Of course, your calorie burn varies by your gender, weight, and how fast you're pedaling.

Swimming

If the weather where you are is anything like the weather where I am … it's the perfect time for laps. Not only does swimming completely take the pressure off my knee, it's a great cardio workout (even if you don't feel yourself sweating while you're in the water … you are). Start off slow, with just a few laps, 5 or 10, and you'll really be able to add more and more quickly.

Pilates / Yoga

A new pilates studio opened up down the street from my house -- so you can bet I'll be signing up for a weekly beginners class. Pilates is all about developing your core -- repeated movements tone your legs, abs, arms and back. It'll be a little bit of a workout for my knees, but what'll really hurt the day after class are my abs. In a good way, of course!

Upper-Body Weight Lifting

Weight-lifting is always an activity I overlook … but if I'm going to have a bum knee, I might as well have toned arms. One of my favorite pieces of equipment is the Body Bar, which is one weight (which tucks away easily into a closet) that you can use to do a variety of exercises -- bicep curls, tricep curls, you can even incorporate one into your crunches -- and best of all … you can use it in front of the TV!

Source: http://blog.purematters.com/fitness/runkeeper-week-no-3-update-there-is-no-update

Comments

The views expressed are not those of this company or its affiliated companies. Please note by clicking on "Post" you acknowledge that you have read the Terms Of Service and the comment you are posting is in compliance with such terms. 
blog comments powered by Disqus