TLC of the Knee

Have you ever been sidelined from running, but wanted to maintain some fitness and muscle tone?


What if you also had a 6-inch suture site (from a recent emergency surgery, more details HERE and HERE) that went alongside your knee cap? Let me draw (or show) you a picture....

2-1/2 weeks post-op...stitches out, Steri Strips on...

A healing suture wound means no water (not that I was a swimmer anyways) and a suture site near the knee means no (or very limited) bending. Also, at least in my case, I have a PICC line (for post-op antibiotics) to consider...I can't be doing anything too hot & heavy that will cause excess perspiration. What's a gal to do????

I bring you some TLC of the Knee workout options!

I came up with these moves just a couple days after my recent surgery. As a runner, not being able to run is a pretty major buzz kill, but not being able to do much with my knees (specifically the recovering knee) is an entire new ball game. There will not be any biking, squats or lunges happening for a couple months.

The main components to my TLC of the Knee are leg moves. I have worked hard the past 12 years to build up the muscles in my legs and I don't want them taking a vacay along with my running. A leg lift is the perfect solution to this (temporary) complicated problem. You can do them sitting, standing, or lying down. You can lift your legs forward, sideways, or "in reverse" without your knee being affected.

Since I've had to do in-home IV infusions (via the PICC line) three times each day, I do my leg lifts during that time. The infusions themselves only take about four minutes, but that's a long time to just be standing around watching the clock. I do these in sets of 25 and alternate the direction. I usually start with my right leg, doing 25 traditional "forward" lifts (working the quads and glutes), then do 25 lifts with my foot pointed outward (working the inner thigh, as well as the quads and glutes). Then, I repeat that sequence with my left leg. As a general rule, the slower I do the leg lift reps, the more of a burn I'll feel (#fairwarning).  Finally, I end with a 15-20 second balance hold of each leg (like a leg lift, except you hold the leg up the entire time and don't lower it until the allotted time has ended). Short and sweet, but not sweaty. I do these three times each day, so if you do the math, that nets me 300 total leg lifts (150 on each leg) every 24-hours.

I should mention doing these leg lifts have a three-fold benefit: (1)The lifted leg obviously sees the most action, but (2) the stationary leg's muscles are also being utilized with each "lift." And (3) let's not forget the entire body is at work in keeping you in balance, so you will probably feel a burn in your core as well.

I also do calf raises on my stairway. My calves get a pretty good workout just from walking around, but the calf raises help me give a more concerted effort to those muscles specifically.

And, obviously, planking is a favorite all-over body burn. I feel a lot of the burn in my thighs and buttocks, as well as my core, when I'm in a forearm plank position. Currently, I'm averaging 5- minutes of planking every day...2:30 forearm in the morning, and 1:15 forearm sideways (each side) in the evening.

Other things you can do:
*good old-fashioned push-ups (on your toes, NOT on your knees)...I'm doing 30 of these daily.
*upper-body strength work (arms, shoulders, etc.)...10-15 minutes each night
*moderate walking (not too fast, and not too far depending on your range of motion)...I'm averaging 2-3 total miles daily (in increments of 1-mile/1-2 mile/1-4 mile)

*yoga (positions that will not require bent knees to perform)...Warrior 3 is the BOMB!

***Disclaimer*** I am not a sports medicine specialist, a physical therapist, or a trainer. No two people will have the same injuries (in the exact locations), so use your best judgement if you decide to try any of these moves. These are exercises that I came up with and are geared towards my specific situation and fitness level.

What do you think? Care to give these moves a try? Have you ever been sidelined from running (or a favorite sport) for an extended time? I plan to continue doing the leg lifts regularly when I'm granted clearance to resume running (hopefully in early September). 

**I'm linking up with Marcia and Patty and Erika for Tuesdays on the Run... Join the party!

** I'm also linking up with Suzie and Rachel and Debbie and Lora for the Running Coaches' Corner

**And with Nicole and Annmarie and Jen for the Wild Wednesday Workout