Everyone should exercise sensibly on a regular basis. However, people with bad knees can be reluctant to exercise due to pain and discomfort in their knee joints.
While the wrong exercises that put too much stress on the knees can cause problems, there are many safe workouts for people with problem knees.
Some medical experts encourage moderate exercise for those who suffer from chronic knee pain. Prevention.com interviewed Willibald Nagler, MD, chair, Rehabilitation Medicine, New York Presbyterian Hospital-Cornell Campus, New York City, for suggestions on proper exercises for people struggling with knee pain (www.prevention.com/health/health-concerns/exercises-knee-pain.
Dr. Nagler emphasized the importance of “good form and technique” while doing exercises like the following.
Legs should never be bent so that knees extend beyond the toes, as this places heavy stress below the kneecap. Be careful also during warm-up or cool-down stretches and during aerobic exercises.
The following exercises are recommended by Prevention.com as safe for people with chronic knee pain. Begin gradually and build to 10 or 12 repetitions two or three days weekly.
- Partial squats. Stand approximately one foot (12 inches) in front of a chair, with both feet a hip-width apart; face your toes forward. Bend at your hips and slowly lower your body halfway to the chair seat. Keep abdominal muscles tight. Make sure bad knees remain behind the toes.
- Step-ups. Step onto an aerobic step bench or staircase with the right foot. Tap left foot on top of step and lower it. While stepping up, the knee should be directly over the ankle. Repeat this movement with the left foot.
- Straight-leg raises. Sit with back against wall. Extend left leg straight out, with right leg bent, foot flat. Slowly raise left leg upward approximately one foot from floor. Hold momentarily and slowly lower. Repeat with other leg.
- Side leg lifts. Wear ankle weights above your knee. Lie down on your left side with your legs together and straight, left arm under your head. Keep right foot flexed and body straight, and then slowly lift right leg to shoulder height. Slowly lower it. Repeat with left leg.
- Hamstring stretch. Lie on your back with left leg flat on floor. Wrap a rope or towel around right foot and pull the leg toward your chest as far as you feel comfortable, keeping knee slightly bent. Keep back pressed to floor during the stretch. Hold this position for ten to thirty seconds, and release it. Do three or four repetitions for each leg, aiming for five or six times weekly.
A Livestrong article (http://www.livestrong.com/article/484493-workout-routine-for-bad-knees/#ixzz1la1MNv5F) suggests adjusting your cardiovascular workout for bad knees from high-impact to low-impact activities, for example, substituting walking for jogging, or swimming for biking. Completing a 30- to 45-minute workout several days each week can help to sustain cardiovascular health.
Strength training is another way to support the knees. Practice exercises that benefit the front of the legs, for example, wall squats, during which you stand with your back against the wall and bend the knees to lower the hips until thighs are almost parallel with the ground.
Hold the squat for five to ten seconds before releasing.
Stretches are an important way to relax the body after exercise. Stretch the front and back of each leg to enhance flexibility in the knees. Proper stretching can decrease the risk of injury or pain.
Bad knees can be managed during exercise by following workout techniques like these.
