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Seems I cannot help but injure my shoulder or my knee as I age. As I finally got over my shoulder injury, I push myself to run on treadmill a week or so ago and have mucked up my left knee ever since. Cannot really do any of the machines. No elliptical, no stairs, no rowing, no bike - the knee movement becomes an issue. My hope now is to get in some swimming on Saturdays, to get some cardio in during the week.
Anyway, I use to post my workouts, I am doing it again so I have them in one spot to reference, if I happen to be at the gym. This is my life until the knee calms down:
Typically 2 sets of 8-15 reps depending on weight:
db bench press
db rows
squat machine (light, 90lbs, high reps) Only exercise involving knee I took on.
back extensions
med ball twist incline sit ups
db suitcase (farmer's) walks
swiss ball planks w/circles
hamstring curls
reverse rows
db arnold shoulder press
dips with leg raises
hanging leg raises
rocky solo with med ball
V ups with med ball
med ball push ups
db lateral raises
db scaption and shrug
total time 45 minutes. never crazy weight but do incorporate progressive weight training - so a little more each week. never going for BIG, just fit - oh yeah, and trying to minimize injury. ha!
Have a good day everyone!
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1782 千卡
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脂肪: 102.37克 | 蛋白质: 86.21克 | 碳水物: 140.23克.
早餐: Coffee (Brewed From Grounds). 午餐: Philadelphia Chives & Onion Cream Cheese, Celery, Pear, Boar's Head EverRoast Oven Roasted Chicken Breast, Trader Joe's Old Fashioned Blister Peanuts, Boar's Head Beef Bologna, Mayonnaise, Franz Classic Brioche Bread, Blackberries, Cucumber (Peeled), Roasted Salted Cashew Nuts. 晚餐: Trader Ming's Pork Shu Mai. 小食/其他: Promised Land 2% Chocolate Milk, Simple Truth Original Beef Jerky, Godiva Milk Chocolate, Parks Pork Cracklins. 更多的......
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 评论
I ignored hip pain for a long time and found out it is severe osteoarthritis - bone on bone - you may want to have the knee x-rayed to check it out, I am having a surgery so I can be pain free. DO not give in to age! I am 65 and have lot of cycling, kayaking, and weight lifting left!
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@HCB thanks for the advice and I hear you loud and clear. By no means am i giving it up to age - I am just not trying to get to benching 225, for example, due to my elbows and shoulders - and am keenly aware of form and rest days.
I have actually had this knee x-ray'd, possibly MRI'd, can't recall which - and it is certainly a concern, but this one is more an oddly shaped bone part of my knee rubbing against tendons vs arthritis or degeneration. Though this latest knee flare up feels different than my first round.
But yeah, all with you on having a lot more physical activity left - and if this doesn't subside in a week or two, given rest and avoidance of certain movement, I will set up an appointment with my doctor.
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It’s hard with pain. I hear you friend. Get things checked out for sure. I’m seriously about to start swimming too 🤗💪 💜💚
2020年02月26日 会员：: jcmama777
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Thanks @JC - pain is no joke for any of us. And I think swimming is one of the best full body exercises that is gentle on the joints. good for the cardio.
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Darn sorry to hear about the injury(s)
2020年02月26日 会员：: adefwebserver
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2020年02月26日 会员：: jcmama777
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Sorry to hear this. I've have to modify some exercises as I get older. See Jeff Cavaliear at athleanx.com. I like how it explains proper form and the do and don'ts. I don't use any of his paid stuff but he's got plenty of free stuff out there.
2020年02月26日 会员：: adamevegod1
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ah thanks all ... it's just normal wear and tear ... but it hurts to walk ... so I hope it rights itself soon too! And @adam, will check out the link, thanks!
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