Exercise/strength/mo bility

You seem to be doing very well and have a lot of perseverance granjura because I know some people fall by the wayside with their exercises.
Well, the knee clinic turned out to be a talk to various patients, at various stages of knee problems, by a physio - very informative indeed - but leaving us to take the next steps ourselves. The waiting list for physio is very long, there is an offer of various exercise classes at some point via the GP but which to choose?
I will ask the podiatrist when I see him/her about the balance platform as I am sure exercising the muscles would help.

Bellanonna ah, that type of circuit training sounds good! My (very fit) workmates did do circuit training, but each station was very strenuous and they ended with a run!!

Perhaps I'll have a go on the DGC's trampolines

Oh good luck then and hope it works. Mine was the result of a terrible car crash I had 46 years ago. The balance platform is hard work, but it does get better day by day with practice- so it was an excellent purchase - about £ 80. (MFT FitDisc)

granjura no, I haven't - yet; I have pronated arches which has thrown my knees out of their correct position for years. Now have some orthotics to wear (bought privately) but the GP referred me to the knee clinic as a first resort before a possible knee replacement somewhere down the line which I hope not to need.
I have used a balance platform years ago when I went to physio after a badly sprained ankle. It was hard work!

I haven't had a knee replacement but I do have a small, cheap rebounder. I don't really like it as it's not bouncy enough and I thought it jarred my legs. So I bought a big trampoline and the difference is that the bounce is big enough to keep contact with the surface, so it's a lot less jarring.

I think expensive rebounders have more bounce but nabbing a 2ndhand kids one (with an appropriate weight limit) was cheaper for me.

Does anyone use a rebounder (small trampoline) - especially after knee replacement? My physio says it is too early yet- but will show me some exercises to do on mine at our last session at the end of August. Can't wait.

Also bought, on her advice, a large exercise ball- mainly to help with recover full extension of the knee (as ligaments and muscles were atrotphied due to the knee being permanently bent for years) - really helpful. It's been 4 months now- and I can't believe what hard work it is! Not sure how older and less fit people manage, really.

Jalima have you had a knee replacement recently (mine was end of March)- I've chosen to continue physio at my own cost now the prescription has expired- as the physio is so good and motivating- money well spent I say. I've also bought a balance platform, same as the one in the physio worshop- where you put either both or one feet/foot on an unstable platform and have to control it, sideways, back to front, and up and down- excellent. Static cycling too- can't wait to get back on a proper bike. I could manage now, but feel that if I fell, I might not have the strength to manage it. One day- hopefully this autumn, if not, next Spring.

No, not circuits run, Jalima. A very gentle series of exercises at various "stations" set up in the room by the physios. On one, we tied weights to our ankles, held onto a chair, and moved our leg to and fro sideways. Another was standing on a balance board, and so on - about 8 in all and we were given an allotted amount of time before changing. The last 15 minutes was a talk with questions. We were allowed 6 weeks in all. I was also lucky to have sessions at the hospital hydrotherapy pool but that has been cut now. I did really feel that others needed it more than I did, too.

I have seen workmates doing circuit training in the lunch hour

I've done all sorts of classes, Pilates, British Military Fitness (where I discovered I couldn't get off the floor easily, hence the fitness journey) and Jog Scotland (was always the slowest) then Crossfit and S & C but I've never been to a circuits class.

Chat is good!

Circuits run ?
oh heck

I think the first appointment is just a chat

Ha, ha, maybe I should of entitled this flatten your tumny with strength exercise!

Found a really good resource, which someone might find helpful. A comprehensive guide to getting stronger.

Google "getting stronger PDF". It's by a university in the US that is famous for its work with exercise & older people called Tufts

Enjoy!

My mum has had both knees done. She had got really bad and it's taken years to recover her mobility and she's now a convert to the exercises that the clinic gave her. Unsure how often she does them but they did & do help. Let us know how you get on!

I'm not a massive fan of running. If you LOVE it and have good biomechanics, it's great. For the rest of us, the forces through the knees are problematic (2-4 x your weight in force). If you do want to run, do intervals of walk and run, it's kinder and you get all the benefits of interval training. Tho brisk walking is better really. That said, given I'm qualified as a PT I'm attempting to have a go but I'm easing into it with very low reps each session.

I might post a structure to a gym visit, if that is of interest?

One of the great things about my "journey" over the last few years is how many different things that are that will help!

Enjoy the knee clinic jalima. I did. We used to do circuits and it was all good fun. Trouble is, when my six weeks were up I didn't continue the exercises at home. This thread has rekindled my desire to do something about my knee pain in the hopes of putting off the TKR a bit longer. I've been on the recommended sites and have been doing my exercises. Well, who knows, you may well be going for that run, but if not you can always join the gym. Hope you get some benefit next week anyway, and enjoyment too !

for not FOR

I will be going to the knee clinic next week; hope they can give me some exercises to strengthen the supporting muscles.
In the meantime, the nice young lady in the shoe shop today showed me a pair of trainers which would be 'very good FOR when you go for a run or go to the gym'
perhaps one day soon

Thanks for the ideas Jay586

Arthritis Research has some basic leg exercises (I googled arthritis & leg exercises), tho some of them require more core strength than I'd be comfortable prescribing without a thorough assessment. Specifically, the straight leg raise as that could strain the back, the regression would be a bent leg to ease the weight. The others are very basic but possibly worth a look.

I would love to have that level of flexibility, alas, I'm built for weightlifting, not dancing!

I find gardening harder than the gym...and there's dyspraxia in my family. I've been known to fall off things in the gym. (-:

I used to live in Abingdon.

The thing with arthritis is that leg strengthening is going to help but it might set your pain off too much. It's finding that balance between the two. I would try to see what works. Might be an idea to keep a log of exercise & how you feel the next day. It's going to be an n=1 experiment.

In Elsbeth's blog post she talks about posterior chain exercises, eg deadlift & also avoiding squats. Is there someone at the gym that can show you proper technique for a deadlift? You can use a barbell, dumbbells or kettlebells & start really light, take it easy and explore. See how you go, come back & we can work for through leg exercises, seeing what affects you. As ever, any sharp pain or it feels really bad, stop.

Golfer's elbow? Pretty much any repetitive muscle action can cause pain in & around joints. Hence saying mix up your exercises & look at recovery practices, like massage & foam rolling. I probably should say see a properly qualified medical professional tho, sorry!

JAY586 I realise your not medically qualifed but clearly you have a lot of knowledge I wondered what you might think of the pain I have on the inner aspect of my elbow when golfing. Some years ago I had a tendon injury inthe forearm and was prescribed a brace to wear and I wondered if I needed that again.

J586. Thank you for the blog references. In an earlier post you mentioned mobilising ankles and hips as being helpful for knee pain, but then said not if arthritis related. Can you suggest something specifically to build up quads or whatever helps to strengthen the knees? I do have arthritic knees. I enjoy exercise and am happy to try anything. I'm told recumbent bike at the gym is good and have tried that today. What other gym exercises do you recommend? I will check out the blog you mentioned too.

My knees and feet turn out because I have never stopped ballet dancing; I can't keep them straight.
I can still do the splits, keep my legs straight, bend over and put my elbows on the ground and do a pirouette or two without falling over, so I am not going to worry about it.

I've spent a goodly part of the last three days down the allotment as DH is incapacitated due to an operation for trigger finger.

Digging, weeding, fighting pruning the raspberry canes, watering, etc. Cycled there and back with onions, beetroot, courgettes and beans in my basket, on the bike I won on GN last year.

Hot, mucky and sweaty but feeling more energised

I love walking the footpaths round my village, not a remote rural village, but in overbuilt suburban southern Oxfordshire.

Despite the busy dual carriageway, mainline train line and RAF training helicopters, when I reach the top of the hill I can, in season, hear the larks, pick blackberries, sloes and greengages and watch the crops grow. I write all this because my daily walk not only keeps me physically fit but also keeps me in good mental health as well.

I am dyspraxic with poor balance so recently I have started doing a weekly pilates class, as well as my own flexibility/balance exercises most days. I also swim twice a week.

I do benefit from having been active all my life. Not just worrying about it as flexibilty and mobility fail.

That's true Elegran