Exercising With Knee Pain

About 5 years ago, I had knee surgery, and ever since, I can’t get my
Body back into the wonderful shape it was prior to the surgery. Since the surgery, I’ve gained 10 pounds, which I can’t seem to shake. I continue to regularly lift weights and include cardio into my lifestyle, but I’m wondering if I’m having “trust” issues with my knee. I hesitate to lift the kind of weight I was lifting prior to the surgery, and whenever I go running, I slow to a walk whenever my knee starts to hurt. I’m a very active female, 38 years old, am 5′ 10″ and weigh 144. I want my old body back. What do I do?
Sincerely,

Chris
Orange, CA

Losing weight and exercising can be extremely frustrating when limited by joint pain. Even though the surgery may have repaired the damaged tissue, the surrounding healthy tissues have been disturbed. This is why you may still experience occasional joint stiffness and pain 5 years after surgery.
If you had cartilage removed, your knee has lost some of its shock absorption. Cartilage, ligaments, and muscles stabilize and absorb shock when your foot impacts the ground. If these components are compromised you will end up with an aching joint.
If you want to stay active you need to be good to your knee.
Here are 5 suggestions
1. Consult with your orthopedic doctor if your knee pain continues. You should also see a physical therapist. Most privately owned clinics offer free consultations.
2. Limit high impact activities such as running. Running creates enormous amounts force on the knees. Replace it with other low impact aerobic exercises like the elliptical and bike.
3. Make sure you purchase shoes with firm arch support and good shock absorption in the heel. Replace them every 6 months.
4. Choose exercises that strengthen your knees, hips, and lower back. Incorporate a few core strengthening exercises.
5. When it comes to aerobic training, do not over do it. Exercise 20-30 minutes at a moderate intensity after your resistance training. Maximize total body strength training 2-3 times per week. If your knee hurts, use less resistance and find exercises that don’t cause pain.
6. Make sure you are stretching your hip, hamstrings, and calf muscles on a daily basis. Hope this helps. Once you have implemented these suggestions, we can progress further. Let me know.