both have been using weight machines without incident but would like to change up their routine but every time I try to incorporate a new free weigh lower body exercise they don’t want to do it for fear it will hurt their knees. They are doing the leg press, leg curl, leg extension machines now and have no problems. Are there lower body free weight exercises that do not include, squats, lunges, steps???
Hi Elizabeth. Overcoming their fear will take time, but it CAN be done. I’d start them off with body weight lower body exercise. This will serve two purposes, first it is VERY FUNCTIONAL for them since effectively handling their own body weight is essential for them with total knee replacements. Second, their effectively navigating these body weight exercises will serve to give them the requisite self-confidence to start using additional free weight with those exercises.
As far as lower body ‘free weight’ exercises that do no include lunges, squats, steps. How about straight-legged (seated against the wall) leg extensions for quad work? Modified single leg deadlifts (body weight). Cycling (although not a true ‘weight’ exercise, this exercise could do wonders with increasing their range of of motion and thus hopefully their self-confidence, as well as improve cardio and body fat reduction).
Of course, NONE of these exercises should be started unless and until your clients have approval by their physician or healthcare provider.
Good luck, and keep them moving!
Walking is good exercise and ask if they ever take steps or go up and down curbs while carrying packages. Doing free weight exercise would make them stronger for ADL.
Walking over a step will work the lower body. If you get a doctor’s clearance for the exercises you suggest to the clients, that will help ease their minds and keep you safe.
You might want to think about the planes of motion as well as range of motion the entire leg works in. (sagittal, transverse, frontal).
Don’t forget that the knee is the midpoint between the ankle and the hip. Hence, you can incorporate movements that stretch and/or strengthen the muscles that surround the joints above and below the knee, that will benefit the knee.
Lastly, don’t forget to include exercises that focus on the different types of muscular contractions (isometric, concentric, eccentric) as well as tempo to add variety.
Hope this helps.
the key phrase here that your clients are afraid, and you simply have to honor this fear, you cannot talk it away.
One thing to point out to them is that life is a series of free weight exercises. Toilet? Looks like a squat me. Picking something up from the floor? Can’t do it without a lunge. They are already doing free weight exercises but may not think about it in those terms.
Try to make those exercises relevant to them and start with ranges of motion in which they can be successful. Overcoming the fear is the main part here. Once they have a little success they will be willing to try just a bit more.
I wish you (and them) good luck.
To start from, I’d request a go-ahead from their GP and ask him/her what exercises he/she does NOT want me to do with them. Then, I’d surely not incorporate any knee-to-the-side motion (ouch!). Just like in case of the hip replacement, you do not want to cross your legs, right?… And so on… Good luck! 🙂