How do cardio w/bad knees?

[GIburner]

Bad technique on the mat and refusal to see a doctor has left me with nagging injuries in both my knees.

I run 3 to 4 miles, 2-4 times a week (depending on when I can make it to Jiu Jitsu).

As I've increased my training and running, the pain in my knees has also increased.

The tournament is a month away and i've got 7 lbs to lose and want to gain cardio fitness.

How do cardio w/bad knees?

[Like_A_Boss]

If u can afford it, a rowing machine is great for cardio.

[Frank White]

Swimming, or maybe bicycle riding. Icing your knees at night helps in some cases.

Question, what do you think a doctor could have done about your knees?

[wetware]

Sounds more like refusal to let yourself heal. It's been my experience with knee pain that running and carrying heavy loads do more to damage your knees than nearly any amount of MA training. Switch to biking or swimming to alleviate some of the stress you put on your knees and give them some time to heal. Further, you may want to look at your running form and correct any problems with it as well as consider changing a heel strike to a strike more forward on you foot. I'd guess that a heel strike while running is likely the root cause of your knee issues.

[ChenPengFi]

+1 on what wetware said.
The aims of rehabilitation are as follows:
* Decrease initial pain and inflammation.
* Improve flexibility.
* Improve the strength of the joint.
* Re-establish neural control and co-ordination.
* Return to full fitness.

You need to address the first phase before you can move on or you become stuck in a chronic pain/inflammation cycle. (Sounds like you are already there actually.)

That said swimming intervals are an awesome way to build cardio without damaging your knees.
The cycling can also be great if you do not try to mash and work at good form.

[Devil]

Hear me speak, for I am your savior!

I've been there and done that, bro. What works for me is the elliptical machine. I went for a long period where I did nothing but that because of my knee. I was able to do it every day if I wanted with no pain anywhere. It seemed like an easy workout but it was great for weight maintenance.

I assumed that when I was able to run again I'd be sucking wind due to not getting the same level of cardio workout on the elliptical. When I was able to run again I was pleasantly surprised. My cardio was pretty good after all.

[Odacon]

The problem most people have running with bad knees (myself included) is that the let themselves heal, then go right back to it, neglecting the fact that their legs are weaker from resting up. My advice, start slow by walking, preferably uphill, and as stated already use a rowing machine and go swimming.

[elipson]

Go swimming and buy a mountain bike.

Also, fix your knees! This may require a trip to the physio therapist/sports medicine doctor to figure out exactly why they are weak/painful. They should be able to tailor a program that wil strengthen them so this goes away.

Take it from someone with cronic petalla/femoral sydrome. Flexing my knee causes a sound similiar to bubble wrap popping (but they dont hurt anymore, they just make noise).

[Gypsy Jazz]

1. Whenever there is chronic pain or pain that is not improving SEE A DOCTOR! Don't be an idiot.

2. REST. Rest, Ice, Elevation, Compression. Give it at least 2 days like that and see how it feels.

3. Abandon running for now. My guess is you have something mechnically wrong in your form, and possibly some imbalances or structural problems. I think bike riding is a decent alternative especially since it seems to help knee tracking, which is frequently a problem with knee pain.

4. Injuries and pain to the knee are most frequently caused when: 1. the knee becomes unstable, 2. the hips become immobile, 3. the ankles become imobile. Fix these 3 things and there's a good chance the problems will disappear.

5. SERIOUSLY SEE YOUR DOCTOR.

6. It's also possible that you're too "knee-dominant" which amounts to using knee extension in place of hip extension. In other words substituting knee (mostly quads) in place of hip (glutes and hamstrings) in turn placing a lot of excess stress on the knees. Make sure your glute/ham function and strength are up to snuff

[Oonjuk]

Swimming, but try not to start swimming by kicking off the wall because this can hurt your knee as well.