For the first time in a week, I went to the gym to attempt to get a workout in without aggravating my Patellofemoral Syndrome aka Runner’s Knee. It’s been a long time since I’ve been sedentary for an entire week, and I didn’t like it one bit. I was determined to find a workaround for exercise while my knee continues to heal itself.
It turned out that the elliptical trainer with arms was the answer. I dialed the resistance down to 5 from my usual 8 or 10, and pulled and pushed hard with my arms so they took most of the load from my legs. I was skeptical that I would be able to get my heart rate up into a decent range, but at my peak I was up to 162BPM, which is equal to a moderately hard run for me. Sweet!
After 30 minutes on the elliptical, I moved to the recumbent bike with the intent of doing another 15 minutes of cardio, but my knee didn’t like the bike AT ALL. I jumped off after 5 minutes and moved to the weight room where I did:
Dumbbell chest press on bench: 30 reps, 12 pounds
Deadlift: 30 reps, 40 pounds
Crunches on ball: 30 reps
Inner thigh machine: 30 reps (I forgot the weight)
Ouer thigh machine: 30 reps (I forgot the weight)
Plank: full body, held for 60 seconds!
I then did the deadlifts and chest presses again, but quit as I was getting a little light-headed and didn’t have any fuel with me. My weights were nothing to brag about, but a good start after not doing any resistance training for almost two months.
At the end of the workout, I burned 529 calories! Not bad for someone with a gimpy knee.
Although I miss the feeling of running a lot, I’m looking at this injury as an opportunity to become a more well-rounded person. As a cardio junkie who HATES strength training, this injury is forcing me to try some things in the gym that I usually ignore, and that’s a good thing.
Making lemonade out of lemons, that’s my goal …