effecive cross-training suggestions

[Deanna]

I have a bad knee and a 5K coming up in two weeks; can anyone recommend some ways for me to cross-train so the lungs and heart will still be ready, while I try to let the knee heal? I was thinking about weights, but that doesn't really affect the breathing so much. And anything aerobic I can think of will require jumping around, and swimming isn't really an option.

[Tommy Heikkinen]

Well I'm assuming that if swimming isn't an option then neither is aqua-jogging. Have you tried any type of cycling? Yoga is actually a really good workout. Everything else I can think of involves water. Good luck, I hope your knee feels better in time for the race!

[Heather!]

what about the eliptical? the movement resembles running, there's very little impact, and it's the only thing that gives me a respiratory response that's at least close to that of running. what exactly's wrong with your knee?

[Deanna]

overused/undertrained? whiny? Started about a week ago, on the treadmill. No injury. No previous pain. Just random, had to cut the run short because of it. Didn't run for a week so I could do the half marathon this past weekend, and it started hurting before the second mile was finished. By the time I reached the finish, I was really limping. Pain running and on stairs. And now, 2 days later, its okay, as long as I take it easy. Who knows... but its really hampering my plans. :)

[Heather!]

every once in a while i get some pain on the interior side of my knees... it's usually after a long run on pavement and i'm pretty sure it has to do with not being hydrated (i've read that something like 75% of joint pain is due to dehydration) but it has not been to the extent that i've had to limp. i wonder if maybe your hamstrings are too tight and it's putting too much pressure on your knees? melissa mentioned some knee problems and the result was just that she needed to stretch more... anyway... hope it gets better and your race goes well!

[Pablo]

You can do "weights" type things that will get your heart rate pumping so long as you do them in circuits. Does your knee currently prevent you from doing body or air squats? If not then try this: you will do squats, pushups, pullups (assisted if needed), and situps, as many reps as possible, each following this interval scheme - 20 seconds work, 10 sec rest, repeated 8 times. So you would do as many air squats as you can for 20 sec, rest 10, and repeat 7 more times, then do the same with pullups, etc. There is no rest between exercises unless you really need it of course. The cool thing with this circuit is you can pretty much do it with any four multi-joint exercises and get a good met-con workout.

You could try cycling or spinning too, or you could just rest.....

[Scott]

If swimming is out then go with spinning on a bike or spend a little time on the elliptical.
Keep your resistance down on them so you don't strain your knee.
If you have the resistance set higher, it will offset the 'no impact' of those activities.
When you are done, be sure to ice up your knee, and elevate it to minimize swelling and inflammation.
If you are really feeling uncomfortable take an anti inflammatory. I personally use Tylenol.
Good luck!!

[Matthew]

Rest, Ice, Compression, Elevation! Then an anti inflamitory drug such as Naproxcen, Motrin, Ibuprofen, ECT to help out some. Depending on where the pain is coming from in your knee will be a big factor. If you have ITBS or a Bursa is inflamed biking might not be the best thing. I would recomend finding out what is causing the pain so that you can make an well thought out course of action to take. It would be nothing or it could be your pattella is off track due to your quads not being strong in the right spots or a tiny tear in the cartilage. So find out is wrong then make a plan and go with it. There is rowing, biking, arobic, and everything esle people have said and more. Hope it gets to feeling better. Take care and good luck with that!

[gary lambert]

I would worry more about finding the cure to knee pain, takes longer than two weeks to lose much fitness. A massage therapist who also runs would be the best bet, if you can find one. We old guys swear by glucosamine-chondrotin. I think doing some up-hill walking repeats,fast, would give some good cardio and be easy on the knees. I would also try some knee support and or a patella strap and evaluate my running shoes.

[corwinej]

This is coming from a cyclist who is now running so I am sure I am a little bias. But road riding is great cross training as long as you are not mashing large gears. High cadence will do the trick for the lungs and the heart without hurting the knee. I just realized you have probably done your 5k already, hope your knee was ok.

[Nicholas]

i had a pain in my knee when i started running about a year ago. i had done cc in high shool then gained like 40 pounds after my first 2 years of college. getting back into running was hard as hell. as a physical therapist told me "i have to get back in shape to run". a complete oxymoron i know but it made me focus on total health rather than just running. he basicly told me i had to build up the musscles in my knee again. i did this through biking and a ton of walking over summer. hate to sound like jared from subway but walking door to door for a politician 30 hours a week over summer made me loose a ton of weight and made my legs blow up.

not the answer you probably wanted to hear but mass amounts of walking made my knee pains go away.

[Matt]

I would suggest rowing. Some gyms have rowing machines and while this uses your knees, you could stay straight-legged and row.

Also, other certain crossfit workouts may help your fitness level without using your knee too much.