How to keep cardio-fit with a knee/hamstring injury?

[fitgal]

I just had an x-ray for a problem I've had for 3 or so weeks with my knee and/or hamstring. I haven't been able to do my usual cardio routine; I've had to baby my leg and I was wondering if someone could tell me some kind of cardio I could do to get my heart rate up into the cardio zone. Everything I'm doing right now (sort of brisk walking, a trying to lift lighter weights with lots of reps) doesn't get my heart rate up where I want it. I am almost 55 and have been working out regularly and religiously for 7 years. It was not unusual for my heart rate to get up to 155-163 while exercising, and I can't even begin to hit that with this leg problem (no x-ray results yet).

Any suggestions are greatly appreciated. I don't want to fall off the fitness wagon and lose everything I've been working so hard at for the past 7 years.

Thanks!

[pierini]

Well if you are fit and have done a lot of cardio training, you have good shelf life of your conditioning and will be fine with time off. About 9 years ago I tore my ACL and used the recumbant bicycle before and after surgery. I found it to be very friendly for someone that is injured and you can definitely get a great cardio workout using it with high resistance.

Another idea is to do a heavyhands workout using very light dumbells in your hands. Do a google search for heavyhands as developed by Dr. Leonard Schwartz and give it a try. You will be challenged and can get your HR elevated the higher you raise the dumbells. I did it and built up to a 30 minute workout using 5 lb. dumbells in each hand and following a 7-movement medley, changing the movement every minute so it took 7 minutes to complete a round. One of these days I write about it with a video demontration but a search on the internet should give you a good idea of what I am talking about.

Heavyhands is cool and very friendly for someone who is injured like you.

[minime]

Can you bicycle with the injury? I'm guessing probably not, as it would have been an obvious choice.

I only ask because I too have been suffering a knee problem, and I found that while walking/running and even elliptical irritated it, cycling did not.

also you could try swimming?

[fitgal]

Thanks, Pierini and Minime, for your prompt replies! I will definitely look into the heavyhands routine. (One question...did all that upper body hurt your shoulders? ) As for cycling, I may have to give that a try. I honestly have not, because since the elliptical bothers me, I thought cycling might, too. Swimming is a good idea, but I don't have easy access to a pool.

My x-rays came back "normal", so my doc is referring me to an orthopedic specialist. I guess I will know more next week. Thanks again; in the meantime, I'll give your suggestions a try, and if you think of any other ways to help, please post them.

[pierini]

It did not hurt my shoulders but worked them really hard. Start off with the lightest dumbells possible, maybe 1 or 2 lb. ones. I did 5 lb. dumbells and it was really tough. I even tried 8 lbs. dumbells but decided that was too heavy. Better to work on high repetition because it is a cardio workout.

Heavyhands is great! I haven't done it in a long time but it is great.

One new thought - can't beat burpees for cardio and doing them shouldn't aggravate your hamstring. Burpees are KING!

Burpees might be too tough for the knee though. Try them and see.

My suggestion is to do what you can with a recumbant bike. If your gym doesn't have one, you can buy one for home use at wal-mart for under 100.00.

[kitty1977]

I was thinking you could try some exercises with a step band or stability ball. Of course, with these things you can't do a hard core cardio workout, but they are better than nothing. You can also strengthen your legs with this.

Have a wonderful day!
Brianna
witnessforfitness

[bodyshop20]

Call me stupid but i know a few very fit people who cant use legs after big bike crashes
They are super fit from using arms to power wheel chair along great distances.
So take a worm from their can and try arm cardio, low weight very high rep stuff