Finding ways to workout with bad knees is difficult. Most cardiovascular exercise involves heavy leg usage, and is often high impact, causing immense strain on the knees. To ensure minimal pain and optimal joint health, choose from low impact, knee-friendly exercises when building a workout routine.
Ellipticals and Arc Trainers are Upright, but Still Low Impact
Elliptical and arc trainers provide a gentle alternative to running. For former runners, those who just like to run, or those who simply enjoy exercising upright, these machines offer a low impact simulation of the running motion. Unlike with a treadmill or flat ground, running on an elliptical or arc trainer is much more forgiving on the joints. The circular motion of the pedals reduces shock while still requiring significant leg strength to propel.
Bicycles Aren't Just for Kids
Bicycles offer a great way to get exercise indoors or out without harming the knees. Similar to the elliptical, the circular motion of pedaling is very low impact, but because the biker is seated, there is even less strain on the knees than with an upright exercise machine. Some stationary bikes also have back rests to prevent any back strain that might occur on a regular bike or a backless stationary machine.
Swimming is the Perfect Workout for Bad Joints
Swimming is an excellent full body workout that is gentle on all joints, and great for those with knee problems. Arguably the least impact of any sport or physical activity, swimming makes the body seem almost weightless, with the only form of resistance coming from the water itself. Because it is such a total body workout, swimming is also an incredible calorie burner, making it an excellent choice for those who prefer a more intense workout.
Physical Therapy as a Supplement to Regular Exercise
Physical therapy is not for everyone, but if your knee pain is chronic or you have been injured, speak to your doctor about having physical therapy prescribed. Oftentimes, troublesome knee conditions can be exacerbated by regular exercise if the appropriate small muscle groups are not also being strengthened. Physical therapy helps isolate weaker, smaller muscle groups around the affected area to help build strength and improve the health of the knee joint. Most physical therapy regimes will include a mild cardio warm up followed by a variety of balance and strength exercises using resistance and/or low weights and high repetitions. A physical therapist will monitor these to ensure correct form is being used, and will work out a weekly routine for the patient to do either on their own time or in the therapy office or gym. For maximum benefit, these exercises should be followed for an extended period of time, even after pain has subsided, to keep up strength in the smaller muscle groups protecting the knee joint.
Maureen Rousseau - Maureen Rousseau is a New England native currently living in London, UK. She earned a BA in English from Providence College and has ...
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