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Thread: Help, my fitness queen mamacitas!

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    Featured Member Tiff_7_17's Avatar
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    Default Help, my fitness queen mamacitas!

    Ok so,
    I've picked up the pace <literally> with my diet and working out so that I can drop weight (just not satisfied with how I look, sound familiar?) I'm too soft and need to drop some poundage. Anyways, that's not the issue.
    The issue is, I'm doing a lot of cardio and running on the treadmill lots and my knees HURT BAD.
    I go to the gym 6 days a week, and I know that sounds like a lot but it isn't really, the only part of me that has shown wear and tear so far is my knee caps. And it isn't like you can stretch them really??? I'm at a loss of what to do, it's not excrutiating or anything...just annoyingly achy. For my cardio I either run/walk on the treadmill, do the bike, elliptical, or take a class of some sort. My knees are usually fine with classes but they're harder to fit into my schedule than just going for run on my own. Should I just plow through it and they'll eventually adapt? Are there some stretches I can do to help alleviate the soreness? Any input is appreciated.
    Thanks,
    Tiff

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    Default Re: Help, my fitness queen mamacitas!

    Knees are so important and when they go theyre gone forever.
    Im like you and I have knee pains in wtvr knee I pop out. What works for me is this thing I got from Sports Chalet (http://www.sportchalet.com/product/i...entPage=family)
    I workout with it on when I do cardio. Only when Im in pain though.
    It helps with the pain so it doesnt hurt so bad. I generally stay off of the treadmill or only fast walk on it instead. I suggest taking a joint supplement as well with MSM, chondroitin and glucosamine to keep your joints moving better. Im not sure about the stretching though..I just know its good for muscles.
    you live like an ivy vine
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  3. #3
    madmaxine
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    Default Re: Help, my fitness queen mamacitas!

    Stop running and any other exercise that puts wear on your knees. Take the supplements mentioned above....and for now, swim, do stationary machines (like the arm press, leg curls, leg press, etc.) and yoga.
    Women have a higher incidence of knee injury due to our unique body shape (pressure on the knee joints in different places than men, but we do the same workout.)
    Knees don't snap back, once that cartilage & mucilage is gone or torn, it's surgery time. That's why you should stop putting stress on them for now. I only run 3 times a week so I don't have knee pain. But it's different for everyone. Find your limit & stay there.

    PS Post this problem on message boards in Women's Fitness for some good advice.

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    God/dess Casual Observer's Avatar
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    Default Re: Help, my fitness queen mamacitas!

    ^ Agree with MM.

    Switch to an eliptical rider for much less impact than a treadmill.
    Idealism is fine, but as it approaches reality, the costs become prohibitive.

    William F. Buckley, Jr.

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    Featured Member Tiff_7_17's Avatar
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    Default Re: Help, my fitness queen mamacitas!

    Eugh, Elliptical.
    Thank you for all the good advice so far you guys, i'm def gonna look into supplements and i'll cut down my treadmill time for now. I'm also going to look into those stabilizers, I see chicks running around with them on at my gym all the time and I never had a second thought about it, maybe I should!

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    Senior Member janx34's Avatar
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    Default Re: Help, my fitness queen mamacitas!

    Another thing that makes knee pain even worse when you are running is if you don't have enough support for the arches of your feet. I have low arches so if i stand barefoot you can see my knees come in toward each other. some people have too much arch and they have a more bow-legged affect.

    Either type of arch not only effects your knees but everything else up to your hips and back. because everything from your feet up is now not aligned and it's throwing everything out of whack. so imagine pounding away on your run with this misalignment. It's painful. WHen I get running shoes they HAVE to have the perfect arch support ( Asics is a good brand) and if i run a lot I have to replace them every six months to a year depending on how much milage i get in them.

    Also JUST running or JUST skiing etc..... is bad for your knee and the rest of your muscles. It's good to cross train by biking and running or swimming and skiing....etc.....

    And of course stretching is so important. A good one for the knees is to stand with your feet together, bend your knees and rest your hands right above the knee caps. Don't put to much weight and support on them, just rest your hands there. Then slowly circle your knees in a small clockwise circle. do this a few times and then go counter clockwise in small circles. SMall circles so make sure you don't lock your knees
    It's simple but really helps.

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    Featured Member Tiff_7_17's Avatar
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    Default Re: Help, my fitness queen mamacitas!

    Ohh! Thanks for the stretch tip! I knew there was one out there...

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    God/dess Gynger's Avatar
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    Default Re: Help, my fitness queen mamacitas!

    Wow.. lots of you ladies with knee issues.. it could just be your shoes.. I run.. and I go through a couple pairs of shoes a month.. and I'm not talking cheap shoes.. I run an average of 7 miles a day four days a week, sometimes more.. I won't put more than 100-150 miles on a pair of shoes. Then, they are pretty much toast and time for new ones.. some people have said that you can go much longer with shoes, but for me, I notice afterwhile in my joints when my shoes don't offer the support I need. I wear Nike's and only Nike's. they offer the best support for me.

    I do have a bad knee from a fall long ago, but what I have learned is that if I stretch it good (sometimes its just doing some light weights to get it moving when its stiff) and I take (excuse the spelling) glucosamine and that helps a lot...

    Try some new shoes and the supplement and go slow... give it a few weeks and see if it improves if not, you may want to pay a doctor a visit, you could have a mild problem with your ACL..


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    Veteran Member Alpha_Male's Avatar
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    Default Re: Help, my fitness queen mamacitas!

    My knees have been screwed for the past 8yrs, now I avoid exercises like running and some types of biking. If you bike, make sure your legs are almost extended at the bottom when pedaling, that will take stress of the knee. Go with the elipical machines, they're the best low impact cardio you can do. Here's a good way to warm up, put your knees together, put your hands on your knees, and rotate them in circles. Make sure you take those joint supplements listed, they will help lubricate your joints and rebuild cartilage. I also heard that building strength in your hamstrings will also help with knee troubles.

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    God/dess VenusGoddess's Avatar
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    Default Re: Help, my fitness queen mamacitas!

    My left knee is pretty bad. It used to dislocate all the time (sometimes just by walking up the stairs). I've since built up the muscles around it, but running is an absolute no-no for me. Cannot run more than a block before the throbbing starts to set in.

    I walk at a brisk pace (on the treadmill...around 3.0-3.5 mph). I adjust the incline constantly...start out at a 0 incline and then increase and decrease every few minutes. Your ending incline should be like you are walking up a very steep hill...if you do not change the speed of you walking, just the incline...you will get an excellent cardio workout.

    And, take those joint supplements!!

    I also heard that building strength in your hamstrings will also help with knee troubles.
    Actually, you would need to build strength in your hamstrings AND your quads. Building strength in just "one" muscle group will exacerbate the problem. Building strength evenly throughout all the muscle groups will help alleviate the problems.

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    God/dess cinammonkisses's Avatar
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    Default Re: Help, my fitness queen mamacitas!

    Hi Tiff,
    I agree with everyone's advice for the knees. I know you weren't looking for advice for anything else, but I wanted to give you my 2 cents anyways
    Quote Originally Posted by Tiff_7_17
    I'm too soft and need to drop some poundage. Anyways, that's not the issue.
    If all you are doing is cardio, then you are not doing enough. Start lifting weights. Not the fluff, foo-foo stuff, but some serious weights. You will turn that "softness" into muscle mass. You will also drop off more weight, and burn more calories when you lift weight.







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    Veteran Member Alpha_Male's Avatar
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    Default Re: Help, my fitness queen mamacitas!

    Quote Originally Posted by VenusGoddess
    Actually, you would need to build strength in your hamstrings AND your quads. Building strength in just "one" muscle group will exacerbate the problem. Building strength evenly throughout all the muscle groups will help alleviate the problems.
    You got me , I typically post on bodybuilding boards, so I automatically assume everyone works out and trains all body parts. Venus is right, you need to build strength and muscle in your entire lower body. I just mentioned hamstrings because I see VERY few people at the gym training them.

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    Member gia3's Avatar
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    Default Re: Help, my fitness queen mamacitas!

    i've had the same problem with my knees since elementary school, the doc told me i had tendonitis and gave me a knee sleeve for running. that didn't work and eventually i stopped running for good. now i do the stair climber (which is really effective, especially when you use your glutes in each step) or i swim (which my trainer says can be even better than running, just lower impact on your knees). i'd be careful with the running if i were you, i notice that at the end of a long night, my knees tend to be slightly swollen thanks to the heels. just take to tylenol and be careful. also, what helps me is to lift weights, it's helped drop my body fat from 20% to 13.6% in three months, just watch the knees!!! best of luck to you

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    Featured Member Tiff_7_17's Avatar
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    Default Re: Help, my fitness queen mamacitas!

    Thanks Cinnamon, but i'm definitely not only doing cardio haha
    I love weights!!!

    And gynger, i'm rockin the nike shocks (Of course I am, gave me an excuse to buy new shoes!) and they're almost brand new so I don't think that's it...but thanks anyways girlie.
    You run 7 miles a day??? Good for you!

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    Featured Member Tiff_7_17's Avatar
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    Default Re: Help, my fitness queen mamacitas!

    Weight training has never been my problem because I love it, its staying consistent and doing enough cardio to burn fat...I NEVER do enough cardio...well until now, and my knees hurt, lol.

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    God/dess cinammonkisses's Avatar
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    Default Re: Help, my fitness queen mamacitas!

    Quote Originally Posted by Tiff_7_17
    Weight training has never been my problem because I love it, its staying consistent and doing enough cardio to burn fat...I NEVER do enough cardio...well until now, and my knees hurt, lol.
    Well maybe you should do like me. I never run on the treadmill only walk. My boobs are big, and frankly I get tired of them hittin my chin . Why don't you walk at like a 3.5 + mph pace on an incline? That way, you are walking fast and burning just as many calories because your walkin on a hill. Plus, since you're on an incline, you'll be toning your tush as well.

    I just got back from working out 15min ago...man I feel gooooooddddddddd.







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    God/dess VenusGoddess's Avatar
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    Default Re: Help, my fitness queen mamacitas!

    Quote Originally Posted by Alpha_Male
    You got me , I typically post on bodybuilding boards, so I automatically assume everyone works out and trains all body parts. Venus is right, you need to build strength and muscle in your entire lower body. I just mentioned hamstrings because I see VERY few people at the gym training them.
    That's ok. But, as a mod, I am in charge of dishing out necessary punishment when things like this happen. Now, you just need to send me your address and I'll be over for punishment to commence.

    I'm sure that MOST people know that you never train one muscle group exclusively, however, after working in a fitness club for 4 years, I kinda learned that you have to spell everything out...just in case.

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    Default Re: Help, my fitness queen mamacitas!

    All the advice about glucosamine is really good; I had terrible problems with my right knee and glucosamine chondroitin really helps. I would be careful about wrapping or stabilizing the knee without knowing what's wrong, though, in my case it actually made the pain worse. Also, if you have insurance, you might want to go to a podiatrist and have orthotic inserts made for your running shoes, sometimes that solves the problem ,too.

    Just walking on the treadmill can burn a ton of fat, as I think someone mentioned, and don't forget about Pilates. If properly taught, it can not only give you that "long", lean, toned look, but also correct any improper body alignment that might be contributing to knee problems. Yoga that stretches or "opens" the hips helps too. Too tight hips can lead to knee probs. Ashtanga or vinyasa("flow") yoga can actually give you a cardio workout, too.

    Good luck and be careful!

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    Featured Member Tiff_7_17's Avatar
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    Default Re: Help, my fitness queen mamacitas!

    I went to the gym today, obviously, and talked to my favorite trainer that works there.
    She told me to go home. Lol, she basically said that i'm going too often. I should be going hard 4 days a week, instead of going hard 6 days a week...at LEAST to start out. She said my body's in starve mode because I've reduced my caloric intake AND gone crazy at the gym all at once, and that's why the scale is barely moving (which unfortunately, is the case right now)
    She told me to stay away from the treadmill and step class for a little while until my knees chill a little bit, and use the elliptical instead in the mean time.
    I'm going to pick up glucosamine chondroitin probably tommorow
    Thanks for your help guys!

  20. #20
    Crissychan
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    Default Re: Help, my fitness queen mamacitas!

    Try increasing your calcium intake, all my knee pain went away with-in a few days.

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    Default Re: Help, my fitness queen mamacitas!

    ya use the eliptical... i like precor machines the best ...and work on your diet ... eliminte sugary drinks and sodas increase your water intake to about a gallon a day (eight 16oz bottles) no white breads or simple carbs... stick to veggies with no butter or sauce ... brown rice... whole grain breads and whole grain pastas ...grilled skinless chicken breasts with the fat trimmed off tuna egg whites and protein powder...eat 5 smaller meals a day or 3 small meals with 2 protein shakes as snacks

    also if you want to boost your metabolisom for the entire day... do your cardio before you eat breakfast

    if u still LOVE to run do sprints... start off with 6 as-hard-as-you-can 50 yard sprints and work your way up to 12 100 yard ones ....distance runners aka marathon runners always look skinny with loose skin... sprinters are lean and cut with defined muscle tone

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    Default Re: Help, my fitness queen mamacitas!

    Newbie here!
    I just recently experienced the same thing- achy pain in my right knee. I went to the doctor and he suggested that I do various exercises to strengthen the inner thigh/ leg muscles. It's supposed to keep the knee stabile. I do leg lifts on my side and while seated.

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    Default Re: Help, my fitness queen mamacitas!

    Could it possibly be the stripper heels too? I have never in my life had knee pain until these last two months when I started dancing. I've been running 4 miles a day, four days a week for years, and no problems with knee pain until very recently (now they pang 2 miles in). Bending/kneeling hurts and it never used to. The heels have been the variable for me, so I've cut back on the running and have been doing more yoga instead. I'm thinking of swimming more too, since I read somewhere that it's good excercise for toning up the middle section (my legs are tough from running, but my abs/arms are weak).

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    God/dess Bunny's Avatar
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    Default Re: Help, my fitness queen mamacitas!

    I take Glucosamine Chondroitin MSM and it has helped. But I also haven't run in years. I used to run daily and my knees started to bother me. It is important also to replace your shoes frequently. My dad did replace his shoes a lot and was a serious runner and he had to have arthroscopic knee surgery years ago and just a couple months ago had to have a total knee replacement. I started having knee pain long after I quit running but the G/C/MSM really helped. I still won't run though. I'm too scared of ending up like my dad!

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