exercise with dodgy knees

[Aquadulce]

I need to do weight bearing exercises- but my knees protest when I do heeldrops or stomps. Any suggestions for alternative ways of exercising the legs to help bone density?

[Fruitandnutcase]

I was going to say ‘what about exercising with therabands?’ Then I googled for examples and found mention of using therabands on the ROS website

theros.org.uk/information-a....

You could do things like wall press ups. You could try stamping your feet while sitting - obviously the force wouldn’t go right through your body but that might work.

This link offers some suggestions for working with bad knees but it would probably be best if you could have a few sessions with a physiotherapist who is experienced in working with people with osteoporosis . I’m sure they would have dozens of ideas and would get you going in the right direction - it talks about the importance of ‘good form’ when exercising and a physio would help you with that. You could either speak to your doctor or maybe your hospital might have a dedicated fracture liaison clinic physio who you could be referred to.

verywellhealth.com/how-to-e....

You could also look into a starter session for Nordic walking as using poles tales a lot of weight off your knees, hips and other joints. You can learn yourself but a short course to learn how to use them properly would be best.

[Y3she]

Maybe cycling? Obviously it wouldn't be weight baring but I'm sure it would be good exercise for the legs. Exercise bike if you're not too happy to go out on the road.

[dcdream]

I had my doctor order physical therapy for my osteoporosis which was the best thing for me. The therapist developed a weight routine for my entire body, taught me proper body mechanics for every day life, focused on balance routine, etc. By the end of the year of doing said routine, my pain was gone, I am much stronger and returned to normal activities like gardening, hiking, running, etc. I should have done that as soon as I was diagnosed but the doctor never brought it up. I've lived with osteoporosis for 10 years and am in the severe category, but I have never fallen, fractured nor take meds.

[Met00 in reply to dcdream]

What a great idea! It's never occurred to me either to ask for physio for osteoporosis. Mind you, there's a year or two's wait in our area for non-urgent physio at the moment!

Just out of interest, why have they classified your osteoporosis as "severe" when you've never fractured? I thought you had to have fractured for it to be considered severe? I'm similar to you, diagnosed 10 years ago, never had a fragility fracture, so far not fallen. I was told I was at severe risk of fracture when first diagnosed, because my spine t-score was -3.2 (hip -2.3) - however, a REMS scan showed that to be in error, with my spine score actually similar to my hip. It's all too easy for DEXA machines to measure density wrong, simply by not aligning the spine and hip properly - the spine seems to be a particular challenge. REMS is hand-held and automated, and the machine won't take a reading until it's lined up accurately.

[dcdream]

My scores are very similar to yours and my spine is -3.4 and I am 70. My hip was -2.6. I thought too that my spine was the result of the tech who I felt didn't adjust my body on the machine (I mentioned that to her). I plan to get a REMS if, when, it becomes available where I reside. I follow a well balanced Mediterranean diet, walk 2 miles every day, weights 2x per week, yoga and pilates twice per week. I have excellent body posture and mechanics thanks to therapy.

[Sch614]

I came across this technique when my knees felt uncomfortable - there is a video you can search for but it’s very simple. Not sure if this would help but I was shocked that it did help relieve the soreness for me. Here’s what’s on line:

The spoon technique for knee pain involves using a spoon to massage the soft tissue around the kneecap to promote healing and circulation. Here's how to use the spoon technique:

Angle the spoon handle about 30–45 degrees

Press into the soft tissue above the kneecap, but not so hard that it's uncomfortable

Slowly stroke upwards towards the heart

Repeat 5–10 times over one spot, deepening each stroke slightly

Notice that red pockets form on the skin, which indicates increased blood flow and helps with healing

It's important to avoid bony areas like the kneecap, as this can cause irritation

[Aquadulce in reply to Sch614]

Thanks. That looks worth a try.

[thyr01d]

Can you stand on one leg? That is weight bearing through the leg. Yoga in studies has been shown to help osteoporosis and I was taught that the movements needed for the bones should include rotation and bending! Of the bones not just the body, and also extension as well as compression. Also, I find Crocs help enormously with some knee problems.