Bad knees, and the associated pain and stiffness, may make it difficult to get needed exercise. Sufferers may even worry that they’re going to do more damage to already painful knees. But according to Harvard Health Publishing, there is no evidence that exercise creates or exacerbates common knee conditions, such as arthritis. Not only is exercise safe, but there is also evidence that the effort reduces pain and disability. Though this isn't asy news if the pain is what is getting in the way.
Exercise may be good for painful and arthritic knees but those with the condition should still be careful about what types of activities they engage in. With the right workout, though, they can stay active while strengthening knees, reducing pain and increasing range of motion. But what workouts are safe or even recommended for bad knees? We've got you covered.
Knee-strengthening workouts can help reduce pain in the long-term. These exercises don’t necessarily strengthen the joint of the knee, but they do strengthen the muscles surrounding the knees, which lends the joint more support, says Medical News Today. Before doing any of these exercises, it’s best to start with a warm-up of stretching or light exercise, such as walking and, obviously, check with a doctor beforehand to prevent exacerbating or worsening any existing conditions.
When doing any of these exercises, be sure to make slow, even, careful and smooth movements. Pain is a signal to stop exercising and speak with a doctor.
The key to doing cardio without hurting knees is to reduce the impact and pressure on tender knees. Women’s Health recommends the following cardio exercises for bad knees.
Cardio exercises are great for burning calories and increasing stamina. However, it helps to avoid jolting, high-impact exercises, such as jogging and aerobics. Instead, choose low-impact exercises that get the heart pumping.
Self magazine highlights a few routine exercises to help alleviate knee pain, too. The key is to keep weight and pressure off of the knees while performing these.
Working out with painful, stiff knees can be challenging, but exercise is too important to forego. In fact, exercising is actually good for even painful knees and may reduce pain while increasing the quality of life. What’s more, exercise keeps us fit and healthy while warding off dangerous diseases, such as heart disease and diabetes — so it's a healthy non-negotiable.
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