Knee/leg workout advice needed (crossfit help too)

[starryfish]

So I severed my PCL 5 years ago and my knee has been okay until recently. I just got an MRI done and it turns out i have arthritis in my knee (level 2 out of 4) and I am only 27 years old. Orthopedic said no running, no squats, no lunges, no box jumps, no jump rope. He said I can bike, elliptical or swim.

So i normally run and crossfit. Since i cant run (it does hurt), and I cant do a LOT of stuff we do at crossfit, what CAN i do for my legs regarding strength training? I was thinking step ups instead of box jumps. But what else can I do?

[Deleted]

Romanian deadlifts, good mornings?

Exercise ball: Lay on your stomach across ball and lift legs in a v. Do repetitions of bringing your heels together in the air. You also can raise and lower your legs from this position so toes touch floor.

Standing leg lifts and lie on your side leg lifts

4-square: Lie on your side, pull legs up into 90 degree position (like you are sitting in a chair but on your side) and raise top leg (make sure heel is higher than toes and still in 90 degree position) in 1" increments: up, down towards toes (still up), then straight down (don't rest on bottom leg), then move back up to original position; repeat. You are basically moving your top leg in a very tight square.

Maybe plies?

Single leg heel drop off stairs with weights, calf raises, toe raises

Exercise ball: Heels on ball, back on floor (want to be straight legged) and raise butt off ground (hamstring curl or without the curl-the curl may be bad for your knees)

Exercise ball: Pushup position with toes on ball, roll ball towards you with legs and away.

Water aerobics

[sadlebred]

Go ride your bike! (You knew this would be my answer...)

Sorry to hear about your knees. I hope that you are able to find exercises to do! Have you thought about consulting a physical therapist to get some ideas?

[robin]

Bike was going to be one answer from me. Plies would be good. Pilates.

Have you ever done a one legged plank? That will get your core and your quads. Theyre super fun when your legs are already fatigued.

Wall sits

[starryfish]

Jan 7, 2013 14:38:05 GMT -5 sadlebred said:

Go ride your bike! (You knew this would be my answer...)

Sorry to hear about your knees. I hope that you are able to find exercises to do! Have you thought about consulting a physical therapist to get some ideas?

Yea I was thinking PT....i am being but on meds for a month and then back to Ortho. I am going to go prepared with questions to ask him and ask him for a RX to PT.

[labbie]

I am sorry about the trouble with your knee. Re Crossfit, I'd consult with the trainer and ask about scaling/modifications of the various WODs.
One of my favorite parts of Crossfit, so much so that we are saving up to buy one for home, is the rowing. I think it's an amazing workout.

Do you have any access to a pool at all? Swimming is amazing for any type of joint issue. Some pools also offer strength training sessions in the pool as well.