Response to reader's query
Dear Mr Gardner,
I enjoyed reading your article. For over a year now, I have been having pain in my knees after knee surgery. As a result, I have had to give up my exercise programme of walking in the mornings. Due to the lack of exercise, my cholesterol level has risen and I no longer feel healthy. Could you recommend some exercises that I could do which will not put too much pressure on the legs and knees?
- Jennifer
Response to Jennifer
The knee joint is the largest and most complex joint of the body. It is extremely weak in terms of its bone arrangement. Compensation is provided through the strong support of its ligaments and muscles. The knee is designed basically for stability in accommodating weight and to stabilise us to move from place to place.
The joint is extremely vulnerable to traumatic injuries because of its poor bony arrangement. The muscles that surround the knee, especially the quadriceps and the hamstrings. lose muscle mass and strength readily after a knee injury.
Use arms or trunk
A progressive resistance isometric exercise programme is very useful in the rehabilitation of an injured knee. Numerous exercises can be done without the involvement of the knee which will prevent the discomfort that you are experiencing when you exercise. When the pain in your knees disappears then you can return to exercises that involve them.
Exercises that involve the use of other body parts such as your arms or trunk can be very helpful to continue your fitness pursuit. A few examples are listed below:
Two-arm curls
Standing with your feet shoulder width apart, grip the bar of a barbell with your hands on top of the bar keeping your elbows close to your sides.
Slowly flex your elbows, bringing the barbell to a bent arm position in front of the chest.
Return to the starting position. You can alternate your grip for each series of curls. Start with three series of 10 repetitions each and gradually increase the number of series as your performance improves.
Rowing exercise with weights
Stand with your feet shoulder width apart with your arms extended downward.
Hands centred on the bar, lean forward at the hip with your trunk flexed at about a 90 degree angle.
Keep your back straight and hold your head up.
Slowly pull the bar up to a position in front of your chest. Hold for about five seconds then return to the starting position.
Do three series of about 10 repetitions.
Rowing
Start by lying on your back, arms and legs fully extended and together.
Pull your legs up to your body in a tucked position.
As you lift your upper body forward, keep your arms straight as you stretch past your bent knees.
Return to the starting position.
Repeat tucking your body into a tight ball, then return to the starting position.
Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.
