I was wondering if anyone knows any low impact cardio I could do. I use the treadmill and dread getting on it for fear of knee and hip pain (which happens frequently). I know it is most likely me being overweight, but how do I get the weight off if it hurts to do the walking? Even if I walk outdoors, same thing. I don't know how to swim (embarrassing), so that's not an option. I have tried different shoes, etc, but nadda! Any suggestions?
Thanks!

I have a problem with ankle and hip pain, and find the elliptical the smoothest most comfortable cardio for me. There's no jostling or thumping it's more of a smooth movement. Also the stationary bike is also an option. And depending on your gym (if you have one) they may have the kind where you sit and pedal almost in front of you (sorry I know it has a special name but it escapes me right now). Also for some water exercise classes you are just standing in the pool not actually swimming, or even treading water.

I lost a great amount of weight on the elliptical machine. I usually get shin and knee pain from jogging so this was a great alternative for me.

Those are great suggestions. If you don't know how to swim have you considered taking lessons?

As for shoes I would recommend going to a store that specializes in them and get them custom fitted. Where I live we have a store called the running room and they will sell shoes based on your style of run (or walk). Also, you may need orthopedics if you have a flat foot or high arch.

Yet another option is to make a visit with a physiotherapist. When I was running alot I started getting sore knees and had to take a break, luckily my sister-in-law is a physiotherapist and was able to diagnose my problem. The muscles on the outsides of my legs were considerably stronger than the ones on the insides. She recommended I use the abductor machine at the gym and a month or so later my knees were fine and have been ever since.

As a last option if you are so overweight that any exercise is painful then simply concentrate on your diet until you lose enough weight where it no longer hurts to walk.

Hope this all helps.

Hi Jess,

I am a personal trainer for over 10 years. I would suggest using the stationary bike (esp. the recumbant - legs are out in front), the elliptical is great as it is not hard on the joints as jogging on the treadmill.

Secondly, I would make sure you have a good shock absorbing pair of running shoes! These act as brake pads for you. When these wear down or do not absorb the impact, the knees and ankles take the load.

Also, think about strengthening the big muscle groups surrounding the knee joint. ie. Quads and hamstrings. This will help take the load off of the knee joint.

Remember, strength training is just as helpful in weight loss as is cardio and as we get older we lose lean muscle every year and this is what helps keep our metabolism running strong.

Finally, ice after your train, if the joint is inflamed

Nutrition wise, adding omega 3 fatty acid rich foods such as fish (salmon, sardines, tuna, bluefish) flaxseed, walnuts or take fish oil supplements will also help with any inflamation.

Hope this helps you, don't give up on moving your body and being active, there are ways around joint pain and injury!

Come check out my site http://thinkwi.com and if you have any questions, ask away, or post a blog in the thinkwi forum.

Suzanne

Wow - am I ever glad Jess asked the question! Lots of good replys. My knees are also the first area to give me cause for concern. A running coach who uses my gym mentioned to put the weight further back - lean back the shoulders and chest instead of bending forward. Tilt pelvis forward a bit - it all apparently keeps the weight from coming straight down on the knees. I run for about 5 km on the treadmill so far, and my knees aren't complaining a bit.

Good luck, Jess - let us know how you're doing.

I'm getting quite into kettlebell training at the moment, and you may find that you could use this type of activity to get huge gains in a multitude of areas in pretty short periods.

Keep up the Great Work!