How To Exercise Properly When Your Knees Hurt You
"My knees hurt. What exercises can I do?"
"I need to take precautions when I exercise because of my knees."
"Is it possible to exercise with my knee pain?"
"I have shoddy knees. What do you suggest?"
Getting daily exercise is extremely important for your long-term health and well-being. When your body aches, though, it makes it harder to motivate yourself to get the exercise you require.
To make matters worse is trying to exercise when your knees hurt you.
You may encounter stiffness and pain due to the symptoms of osteoarthritis or other knee conditions as you age.
However, there are specific principles and exercises that will help you stay active with a minimum level of discomfort to your knees.
General Principles For Exercising With Achy Knees
Manage your weight.
Every pound of body weight puts four more pounds of pressure on your knees. Take extra weight off gradually to preserve muscle and bone strength.
How much do you weigh?
Strength training is the key.
Developing powerful thigh muscles enables your knees to absorb shock better. You'll reduce your risk of injuries and increase your chances of a full recovery if you do have an accident.
Have strong are your thigh muscles?
Stretch to increase your flexibility.
After you warm up, do gentle stretches for your quadriceps, hamstrings, and calves. Stretching lengthens your muscles and makes your knees more resilient.
How flexible are you?
Straighten your back.
Lower your shoulders and open your chest. Let your abdominal muscles support most of your weight.
How's your posture?
Align your knees.
Take a load off your kneecaps. Whether you're doing a squat or a yoga warrior pose, keep your knees over your ankles. Avoid letting them extend over your toes where they can be damaged easily.
Can you take a load off?
Engage in low and no impact workouts.
Swimming and bicycle riding condition your heart without putting much pressure on your knees. Look for aerobic classes and videos that let you keep your feet on the floor rather than jumping around.
What kind of workouts do you do?
Target your knees.
While you may try to avoid strenuous routines, physical activity is still good for your joints. It increases synovial fluids that lubricate and nourish connective tissue.
How much exercise do your knees get?
Include surrounding muscles.
In addition to your thighs, your hips and buttocks also play a key role in keeping your knees safe. Developing lower body strength and flexibility will make it easier to use good form and stay fit all over.
How strong is your lower body?
It may take several weeks before you notice increased mobility and fewer aches. Be patient and keep working out.
How patient are you?
Talk with your doctor.
If you already have arthritis or other conditions, ask your doctor what exercises are safe for you. Follow their recommendations to make the best progress.
What does your doctor say?
Specific Exercises That Are Easy On Your Knees
Taking a walk is a practical and affordable activity that almost everyone can fit into their daily or weekly schedule. In order to protect your feet and knees, walk on flat surfaces and wear supportive shoes.
Take the stairs instead of the elevator when you're going to a higher floor. On the other hand, use the elevator when you're headed down because the descent places a tremendous load on your joints. You can also use a single step or block to strengthen your knees.
When you do squats, lower yourself only halfway down to the floor to make them easier on your knees. Over time, you may be able to work up to full squats.
Straight leg lifts.
Straight leg lifts can be done in a seated, standing, or lying down position. These are great for targeting your thighs from all angles. Avoid locking your knees to further reduce the stress on them.
Exercises that build strong, flexible knees will help you stay fit, mobile and pain free at any age.
Maintain a healthy weight and use good form when you work-out.
If you require extra assistance, talk with your doctor or a physical trainer / physical therapist.
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