Knee-sparing moves

[skcombs]

I'm 61 and have been using FIRM and FitPrime tapes for years. For the past year, I've noticed that whenever I step on either the short or tall box with my right leg, I feel a twinge in the knee for the first couple of steps. The pain is minimal and I can keep moving. But I am wondering whether I should make any modifications in the exercises, or is it best just to keep going as I am. In some of the tapes, the squat exercise involves elevating your heels as you do squats. Is this a good thing to do for me? I really can't feel any difference. I do know about doing squats with the weight over the heels, not the toes. And, in fact, when I step up, I also lift my toes.

I work out 5 to 6 days a week alternating emphasis on aerobics and weights. I think I'm in pretty good shape, and my doctor seems to agree with that. I do find that I don't enjoy the intense aerobic portions as much as I used to, but I have no problem keeping up. Are there any other modifications I should make now that I've come into my 6th decade?
Thanks, Sandra

[Tarheels]

Hi, Sandra! First, I have to say how much you inspire me. My Mom is 63, and I can get her to work out with me, but she's definitely not doing tall step work at all or FitPrimes on a regular basis. I would love for her to stay consistent enough with it to be in the shape you are in.

I'm concerned that you say you feel "pain" in your knee when you do tall box work. It's different to work through pain in a joint (can be very bad) versus pain/discomfort in the muscle (can be good because you are working it). Have you tried doing the tall box on a slightly lower box - say 12" or 10" rather than 14"?

I don't think the two by four does much to help with squats for me either. I think they were supposed to help with form in getting you to sit back more. I mostly do mine without it.
We've got a great group on the 40s and 50s-something check-in, and hopefully, they'll see your post with some suggestions, too!

[skcombs]

Hi Jenn,

I do use the 10 inch step too for the step aerobic segments, and I feel the same twinge for the first couple of step-ups on the short box too (and in lunges, but not dips). I asked my doctor, and she wasn't concerned; just chalked it up to my age. And, as I said, it is mild pain. But doctors aren't trained to be exercise specialists, so I thought I'd pose the question to those who are.

Thanks for your reply and kind words. Maybe we need a 60s-something group. THere must be a lot of people who started with the early Firm tapes and just kept going. I'm looking forward to the shipment of the new DVDs.

Sandra

[Tarheels]

Hi, Sandra! I am 28, and I only use the 6 inch and occasionally 8 inch step heights for my cardio. I'm also tall (5' 9"), and I worry about my knees, though I've never really had any trouble with them. That is a much faster movement than the leg press, so maybe it would help your knees a bit if you didn't do your cardio on the 10"? Maybe just slip back down to the 8"?

I'm really looking forward to the new workouts also! :D

[Vanessa]

Hi Sandra,

I will be turning 50 on April 30.....you inspire me! I've had knee problems for years....2 knee surgeries. Maybe the on the first few times you are just stiff....check with your doctor on that. I do go very shallow on my lunges and squats. I usually just listen to my body and if it hurts....I modify....lower step, shallow squats/lunges, etc.

[Redeye]

Are there any other modifications I should make now that I've come into my 6th decade?




I find I need longer warm-ups and longer cool-downs than I did when I was younger.

I get odd little twinges when I don't warm up thoroughly. :(

[skcombs]

Thanks, everyone. I appreciate your responses.

Sandra

[Martha E]

I'm 57. I find that I sometimes do feel a bit of a twinge in one knee or the other when I first attack the tall box (I suspect that a lot of it depends on what shoes I've had on all day), but it goes away after the first couple of reps. If it doesn't, I make sure I'm using good form--that's usually the culprit.

I think my knees have actually gotten stronger (or rather all the muscles that support them have) with regular use of the FitPrimes, because there's so much emphasis on slower reps that force me to use all my muscles.

Charlene *****ett also does a lot of knee/ankle stabilization work in several of her strength workouts (including some with a wobble board!) that I think is a good complement to tall box work.

ETA: LOL!! The "bad word" filter doesn't like Charlene P's last name! :D I didn't know my own post was going to give me such a good ab workout! ;)

[Tarheels]

:D Martha, the same thing happened to me when I posted about Charlene P r i c k ett on my checkin. It cracked me up as well! :p

[TeamWHFN]

Hi Sandra,

Does the pain continue after the first few steps?



Some things for you to try and technique notes for you:

Use ace bandages as protective knee wraps.


Decrease weight, use only one bell and a stick to assist.


Make sure the hips flex down and up behind (not over) the knees & feet.


Step press movement is "up" and not "forward."



Also, ALWAYS check with your health care provider or physician.

[Cheesygirl]

Hi Sandra,

I am only 43, but I think I know exactly what you mean. I too feel a twinge in my knee when I do the first few steps on the box - or sometimes the first couple deep squats. Then it goes away. It has never been painful enough to make me stop my workout, so I just continue. I always figured that I just had weak knees. Also I want to note that this 'twinge' doesn't happen everytime I workout on the box, just occasionally.

My two cents is that you continue doing with your workouts and modify accordingly. Our bodies always know best.

JC