knee arthritis and achilles tendon problems

gemz09
gemz09 Member Posts: 7
edited 6. May 2009, 10:44 in Living with Arthritis archive
Hi i have arthritis in my knees and also have achilles tendonitis in both heels.
I need to get myself fit and active and wondered if anyone can suggest any form of exercise i can do.

Comments

  • greyheron
    greyheron Member Posts: 167
    edited 30. Nov -1, 00:00
    gemz09 wrote:
    Hi i have arthritis in my knees and also have achilles tendonitis in both heels.
    I need to get myself fit and active and wondered if anyone can suggest any form of exercise i can do.

    Hi there !

    I think there are some good suggestions for exercise on this website.

    Obviously with ankle problems as well as knee you need to be careful, so I'm cautious about recommending anything.

    But (following advice from other people on this forum) I found sitting on a table swinging my legs and using a static cycle good for strengthening the thigh muscles which support the knees.

    Swimming is good but my consultant advises against breast stroke for people with knee problems and crawl stroke might not be good for your ankles???

    Is there any chance you could have a session with a physio who could give you a proper assessment and advise on exercises to do at home?

    All the best and I hope you find some exercises to help you.

    Wendy
  • woodbon
    woodbon Member Posts: 4,969
    edited 30. Nov -1, 00:00
    Hello Yes cycling is a very good exercise start gently at a low level and for about 10mins thats what I did. If you have a bike, may be taking it out somewhere quiet would be nice this time of year. Some swimming pools have aquarobics for people who are not too fit. Hope that helps. Love Sue
  • bailey27
    bailey27 Member Posts: 689
    edited 30. Nov -1, 00:00
    Hi
    Are you a member of a gym?
    If so, then use some of the machines and lift some weights. A lot of people steer away from weights especially women and they think you get big (you dont it is just a muyth). Make your muscles strong to keep less pressure on your joints.
    I had a knee arthroscopy 2 weeks ago this thursday. Before hand I was in the gym every other day lifting weights on my legs to make them as strong as possible. The evening after the surgery I was able to walk around the house without any crutches. Now less than 2 weeks since I had it done I managed 30 mins of cycling on the bike at the gym this morning.
    The best thing I feel I could have done is strengthen my muscles feel so much better for it.
    With regards to the tendonitis by doing strength trianing it will certainly help.
    Another piece of advice I can give you is to try some running but in the swimming pool. Weight bearing exercise is fab for your joints but obviously people with arthritis need to not over do it. Running in the pool will get your knees and ankles moving.
    I have worked as a personal trainer for about 3 years now and know loads of exercises you can do. When I was diagnosed with arthirtis a short while ago it was a huge shock to the system. I think the worse thing you can do is not give up exercise altogether as this will make you worse. You just have to know your limits and a lot of the time it is just trial and error. as everyone is different.
    Hope this helps.
  • frogslegs
    frogslegs Member Posts: 26
    edited 30. Nov -1, 00:00
    gemz09 wrote:
    Hi i have arthritis in my knees and also have achilles tendonitis in both heels.
    I need to get myself fit and active and wondered if anyone can suggest any form of exercise i can do.

    Having had achilles heel tendonitis :cry: I found cycling and swimming the only excercise that did not hurt, bonne chance!
  • woodbon
    woodbon Member Posts: 4,969
    edited 30. Nov -1, 00:00
    I go to the gym and I enjoy it and can use quite a lot of equipment but I can't lift the weights as my wrists cause me to drop things sometimes without warning :shock: and it causes a lot of achy pain. Love Sue
  • gemz09
    gemz09 Member Posts: 7
    edited 30. Nov -1, 00:00
    Hi i want to say thankyou for your replies you have all been very helpful. I used to go to the gym, that is where i hurt my achilles by doing too much too soon. I havent been back for over a year now, but im going to give it another go. I need to get back into shape.
  • woodbon
    woodbon Member Posts: 4,969
    edited 30. Nov -1, 00:00
    gemz09 wrote:
    Hi i want to say thankyou for your replies you have all been very helpful. I used to go to the gym, that is where i hurt my achilles by doing too much too soon. I havent been back for over a year now, but im going to give it another go. I need to get back into shape.
    Thats where the GP referal scheme comes in - they stop you doing too much and show you ways of doing things that put less stress on the weaker parts. A trainer who is properly trained might be the answer, if you don't have a local GP referal system. Good luck Sue
  • jalith3
    jalith3 Member Posts: 19
    edited 30. Nov -1, 00:00
    gemz09 wrote:
    Hi i have arthritis in my knees and also have achilles tendonitis in both heels.
    I need to get myself fit and active and wondered if anyone can suggest any form of exercise i can do.

    Hi gemz09
    I posted a topic last week ('cycling with OA in knees - great discovery!)
    I, too have arthritis in both knees and am 51 years. The arthritis is pretty severe now - and knee replacements are imminent. Achilles tendons cause me problems periodically.
    Often one thing affects something else. I think if you have arthritis you don't walk normally and your calf muscles can get weak. This in turn affects the achilles heel.

    I walk slowly with crutch(es) and always with discomfort or pain. I could manage maybe across our living room unaided... and carefully.
    However I am now cycling up to one and a half to two hours continually twice a week as well as almost an hour Mon - Fri on the school run.
    Cycling is getting me out, keeping me fitter and strengthening those thigh muscles in particular, ready for the ops. I can't recommend it highly enough.

    Start slowly, flat terrain, keep a good 'leg speed' ( ie keep to your low gears) and gently, gently over time build up.
    If in doubt get a qualified instructor (as suggested by 'Bailey' here) to help you with specific exercises that you may need.
    Best of luck
    Sarahl