How can I build stamina with injured knees?!

How can I build stamina with injured knees?

I want to get ready for tryouts in a couple months, and will need some serious stamina to keep up, which I take to mean that I should do cardio. Today I went jogging/walking, but my knees are at their worst. I have patella-femural syndrome, which is unbalanced quad size pushing my kneecap which puts strain on the tendon below. Basically, I want to avoid impact or things like walking/jogging/running that would get at that tendon or further unbalance my quads, if possible. Im not sure how cycling will affect me yet, but will find out tomorrow morning. Also, Im not sure how to do water arobics in a way that it will be cardio... from what I know, cardio workouts are judged based on sweating (I cant afford a heard monitor.)


Im NOT looking to lose weight in any way. I just want to have better cardio strength in my heart and lungs for stamina purposes, but cant afford to aggravate my knee since I need that for tryouts, too!

6 days ago
BTW- while Im not looking to lose weight, adding muscle is just fine. ...Though I dont want to look bulky, lol.

6 days ago
I went to a phys.therapist a few years ago when my knee problem started, and Ive got some exercises to do. Theyre not so much fun... It would be amazing if I could afford regular guided therapy, but Im a college kid now- food suddenly costs money! The ellipticcal is sounding good, but that also costs money. But I do have a pool! Im just wondering how that can serve for cardio...
Not dancing (thats what this is about) is not an option. The tryouts are for a world-class performing group that my coach has recommended I try out for! We're not talking JV frisbee team here! lol
I just recently aggravated my knee a couple weeks ago at camp- we hiked the freakin Appalachian Trail for 12 miles, and I protected my knee the best I could, but the hike wasnt optional. I thought I had about recovered, but today's jog said otherwise :( Needless to say, Im not doing that again.

You should go to see a physical therapist to work on the strength of your hip/butt/hamstring muscles. The problem with patellofemoral syndrome is that you use your quad too much and the other muscles in your legs not enough. If you are able to correct this then you will not have to worry about your knees hurting.

The pool can be good cardio, whether it is swimming, aerobics type activity, or running in the pool, its all good cardio. You should be doing those exercises that the PT gave you eventhough they are not fun. Strength gains only last 3-4 weeks without continual strength training (meaning you should be doing your exercises once a week). I would also add that having flat feet can be a factor with patellofemoral syndrome. If you havent had your feet examined to determine if they are flat (pronated) then you should b/c then something simple like arch supports can really help.