Skip to main content

Many people suffering from knee pain may not be exercising properly. There is an assumption that a low-impact session that will go easy on the knees won’t give a high-intensity cardio workout with discourages people from working out. This, however, is likely to cause further injury.

In fact, there are a number of ways to get a good cardio workout without causing additional pain or damage to your knees. Of course, you should always consult with your orthopedic surgeon or Florida physical therapist regarding any exercises you do after a knee injury or surgery.

Walking

Since running or jogging may not be the best option, walking (including speed walking) is a good low-impact cardio workout if you keep a brisk pace. Just be sure that you wear shoes that give you good support and that you stretch before beginning your walk. Start out on walking on flat surfaces, and then you can progress to hikes once you’ve built up your walking muscles.

Swimming/Pool Exercises

Swimming is actually one of the best forms of exercise for people with knee problems. You can burn a lot of calories quickly and work all of your muscles. Just be sure to avoid kicks that place stress on your knees and don’t push off from the wall. While you’re in the water, you can improve your workout by doing water aerobics, jogging in place, and doing resistance training using water weights.

Elliptical Machine and Bicycle

While at the gym, you’ll want to avoid running on the treadmill. However, you can burn calories just as well on an elliptical machine. Since your feet remain on the pedals, you’re far less likely to injure yourself.

While you’re at the gym, try a traditional stationary bike. This type of bike can help burn calories and increase endurance and are preferable because they engage more muscles and burn calories faster. Of course, a good old-fashioned outdoor bike ride is great too!

Low-Resistance Circuit Training

Low-resistance circuit training involves moving from one machine to the next with little or no time resting in between. This keeps your heart rate up, burns calories and builds muscle strength. As your legs gain strength, the muscle tissue increases and your knee pain should decrease. Just be careful not to overdo it.

Other Exercises

There are plenty of exercises you can do at home to build strength and flexibility without doing further damage to your knees. If you keep up the pace and do enough reps, you can get a good cardio workout. These include step-ups, partial squats (NOT full squats, which are bad for knees), lunges, calf raises and scissor kicks.

“Body-weight” exercises are becoming increasingly popular because they require you to rely on your own weight rather than on a machine or on weights for resistance. Traditional exercises, such as sit-ups, pull-ups and push-ups, are examples of body-weight exercises.

At Southeast Orthopedic Specialists, our orthopedic sports medicine professionals will tell you that keeping the body strong after an injury or surgery is essential to healing. Our physicians and physical therapists work with our patients to develop the best exercise regimen for their unique situation.

If you’re suffering from knee pain, you don’t have to let it diminish your quality of life. Call us today or fill out our online form to schedule a consultation to find out how we can help you get back to a more active life.

Best Cardio Workouts for Knee Pain Sufferers

Posted on by

Many people suffering from knee pain may not be exercising properly. There is an assumption that a low-impact session that will go easy on the knees won’t give a high-intensity cardio workout with discourages people from working out. This, however, is likely to cause further injury.

In fact, there are a number of ways to get a good cardio workout without causing additional pain or damage to your knees. Of course, you should always consult with your orthopedic surgeon or Florida physical therapist regarding any exercises you do after a knee injury or surgery.

(more…)

Tips to Caring for a Sore Body After an Intense Workout

Posted on by

You tried a new machine at the gym, you finally had a chance to go for a run or you spent your Saturday playing a game of softball. You felt great when it was over. Then you gradually began to feel some soreness. The next morning or even two days later, you could barely get out of bed. There’s a name for that. It’s delayed onset muscle soreness (DOMS).

(more…)

Simple Changes that Could Prevent Common Running Injuries

Posted on by

Anyone who runs regularly has likely experienced an injury of some degree. Experts vary in their opinions on the common causes of running injuries. Some blame runners’ form while others accuse the surfaces on which they run or their bodies. Others look to running shoes as the culprit. In fact, running injuries can be a combination of the wrong shoes, training errors and anatomical issues.

In recent years, sports medicine physicians have changed their focus from treating running injuries to working to prevent them. Florida residents who are serious runners and want to avoid injuries would do well to work with an orthopedic specialist and perhaps a physical therapist who specialize in running to help ensure that their bodies, their form and their shoes are all working together to minimize the risk of injury and maximize the productivity of their runs.

Everyone is unique so it’s best to work with experts who can determine what is best for you. However, in general, there are steps that runners can take to improve their form and their strength. Further, everyone needs to find the right shoe for their needs.

(more…)

Tips to Preparing for Joint Replacement Surgery

Posted on by

At Southeast Orthopedic Specialists, we know the thought of having joint replacement surgery can be stressful. One source of concern for many of our patients is the anticipation of pain and inactivity they will endure while they heal and recover from the surgery.

Our Jacksonville orthopedic surgeons and the rest of our team work closely with our patients both before and after surgery to help their recovery go as smoothly as possible. We have a team of experienced Florida physical therapists who provide physical rehabilitation services to our surgical patients and get them back to an active, pain-free life as soon as possible.

Patients can play an important role in how well and quickly they recover by taking some important steps before the surgery. Your orthopedic surgeon will discuss important preparatory steps that you should take before your surgery based on your health and your living situation. However, there are some things that most everyone should do.

Prepare Your Body

  • Eat a healthy diet and lose any excess weight. Being overweight or obese puts more stress on your joints.
  • If you smoke, stop. Smoking can slow down the healing process.
  • Generally it’s helpful to build your upper body strength. This will help you get around on crutches or other mobility devices you will need immediately after the surgery. However, ask your doctor and physical therapist to recommend exercises to do prior to surgery. You don’t want to exacerbate your current joint condition.
  • Practice with the mobility devices you will be using immediately after the surgery to help you get used to them.
  • Tell your orthopedic surgeon about any and all medications (prescription and over-the-counter) you are taking.

Make Appropriate Work Arrangements

  • Be sure to schedule enough time away from work and any restricted work activity after surgery. You don’t want to try to go back before you’re ready. Discuss the timeline with your orthopedic surgeon for when you can expect to be able to go back to the office or at least work from home. Remember that the length of recovery cannot be predicted with certainty. It’s better to arrange for more time off than you need rather than less.
  • If your job involves physical activity, your doctor may need to provide authorization to your employer to restrict that activity during your recovery.

Prepare Your Home and Support System

  • You should get your home ready for your recovery period before the surgery. Set up an area on the first floor where you’ll have everything you need within easy reach. Remove any tripping hazards like rugs. You’ll probably want to sleep on the first floor for a period of time.
  • Have a reliable support system in place. You will need someone to drive you home after the surgery, to and from your post-op and physical therapy appointments as well as to help with errands. You’ll also need help with daily tasks and taking care of any children, animals or anyone else who relies on you. If you live alone, see if a family member or friend can move in with you for awhile. If that’s not possible, a home healthcare provider or rehabilitation facility may be the best choice.

The team at Southeast Orthopedic Specialists has a great deal of experience helping patients prepare for their orthopedic surgery and their recovery period.  If you have any questions about preparing for joint replacement surgery or what to expect afterwards, call or contact us online.

Image Courtesy of: Southeast Orthopedic Specialist

How Protecting Your Back and Pelvis During Pregnancy Can Reduce Pain

Posted on by

Many women experience discomfort in their back and/or pelvis during pregnancy. The muscles in the back, pelvic floor and stomach support the back and pelvis joints. However, as the uterus grows with the baby, it’s harder for these muscles to do their job. This can result in stiffness and pain.

In addition, the pelvis is impacted by pregnancy hormones like estrogen and relaxin. These hormones make the tissues that connect the ligaments around the pelvis stretch more. This can result in pelvic pain, which is actually more common in pregnant women than lower back pain.

So how can you help protect these areas while you’re pregnant, reduce pain and make movement easier? Experienced Florida physical therapists like those at Southeast Orthopedic Specialists’ three Jacksonville therapy centers will tell you that changing the way you move and position yourself can make a difference. Maintaining proper posture can be more difficult than ever when you’re carrying a growing person inside of you, but it’s extremely important to your physical well-being.

(more…)

What Could be Causing Your Wrist and Hand Pains?

Posted on by

We use our wrists and hands in just about everything we do. In fact, many of the physical problems we experience in this area are caused by overuse. Most of us rely on the nerves, tendons, bones and joints in our wrists and hands to make a living. Whether you’re an athlete, a musician, surgeon, hairdresser or someone who works at a computer most of the day, you can’t afford to be slowed down by chronic pain or mobility issues.

Most problems in the hands and wrists that aren’t the result of a specific injury or orthopedic trauma are caused by overuse. Some are simply the result of the body aging. Others, however, may be a symptom of a more serious physical condition. The only way to know for sure is to see a doctor. However, we’re going to discuss some common conditions that can cause pain and other symptoms in the hands and/or wrists.

(more…)

Common Issues for Your Wrist and Hands

Posted on by

Most people don’t realize just how vital their wrists and hands are to their daily lives until they suffer an injury or condition that compromises their use.

You don’t have to be a concert pianist or baseball player to have your life severely impacted by hand or wrist problems. At Southwest Orthopedics, we have orthopedic surgeons who specialize in the intricate surgery needed to correct these problems and patients return to normal daily functions.

There are a number of wrist and hand issues that afflict many people of all ages. One is a break in the bones around the wrist. We’re going to take a look at a few of the most common ones. (more…)

Why Cracking Your Own Neck is Bad!

Posted on by

We’ve all seen people “crack” their necks to try to relieve pain or stiffness. When you crack your neck, the action releases gas or fluid from the joints surrounding the neck. The cracking, or cavitation, usually makes you feel better temporarily. However, it doesn’t alleviate the underlying problem.

Those of us who specialize in sports medicine see neck stiffness all the time in athletes and non-athletes alike. If you constantly feel the need to crack your neck, it’s likely because you have hypermobility, or a larger than normal range of motion, in your neck joints. Self-cracking only affects the least resistant joints. However, the joints that are really stuck remain so. (more…)

Close
Close

Schedule an Appointment

Get the Care You Need, When You Need It.

You now have the ability to schedule an appointment online any time with our orthopedic surgeons and specialists. Our intelligent system connects you to the right doctor in the right setting at the right time. Schedule your appointment online above!
*Providers will be recommended based on specialty and best availability. If you would prefer to schedule an appointment with a provider of your choice, please call us at 904-634-0640