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What Are The Best Exercises For Bad Knees

Great Exercises To Strengthen Your Knees

The Best Exercises For Bad Knees

Check out these 5 great exercises to strengthen your knees so you can enjoy your day-to-day activities with less pain, popping and stopping.

One of the best ways to develop stronger knees and ward off future injuries is to build strong, fluid and solid muscles around the knees and in your legs and core.

Strength and flexibility go hand-in-hand: a fluid muscle is a happy muscle. Knee exercises and stretches that promote both power and flexibility are of the greatest benefit. Knee strengthening exercises develop the muscles around the knee, but they can also cause the muscles to get tight, if not stretched properly. A tight muscle will constrict the knee joint and be more prone to injury. Stretching after knee strengthening exercise will alleviate muscle soreness and keep the muscles long and elastic.

Before embarking on any kind of training regimen, consulting with a certified physical therapist is a small investment that can pay huge dividends down the road. The expert advice of a trained professional, with no referral needed, can save you time, allow you to work more efficiently and guide you toward the best exercises for your own unique situation.

Stretching Exercises For Knee Osteoarthritis

Stretching can help minimize the loss of flexibility in and around your knee. You want to make sure youre stretching your hamstrings, quads, calves and hip flexors to help address any stiffness you might feel, says Dr. Orlandi.

Examples include:

  • Hamstring stretch. Stand in front of a chair or steps. Place your right foot on the chair or step, with your heel on the surface and toes pointed up. Slowly bend forward at the waist, keeping your back as straight as possible. You should feel the stretch in the back of your thigh. Hold for a few at least 10 seconds before returning to standing. Alternate feet and repeat 5-10 times.
  • Quad stretch. While standing, bend your left leg back, bringing your heel toward your butt. Grab your foot with your left hand and hold. Try to bring your left thigh back until its even with your right thigh. Hold for at least 10 seconds. Alternate legs and repeat 5-10 times.
  • Calf raises. Stand on a step with your heels hanging over the edge. Rise up on your toes and then slowly drop your heels down until theyre below the level of the step. Hold for at least 10 seconds. Repeat 10 times.

Give yoga a try, too, to keep your joints and muscles in tip-top shape.

Knee Injury: 6 Things To Do For The Pain

Your plan will depend on your specific injury. Mild to moderate issues will often get better on their own. To speed the healing, you can:

  • Rest your knee. Take a few days off from intense activity.
  • Ice it to curb pain and swelling. Do it for 15 to 20 minutes every 3 to 4 hours. Keep doing it for 2 to 3 days or until the pain is gone.
  • Compress your knee. Use an elastic bandage, straps, or sleeves to wrap the joint. It will keep down swelling or add support.
  • Elevate your knee with a pillow under your heel when you’re sitting or lying down to cut down on swelling.
  • Take anti-inflammatorymedications. Nonsteroidal anti-inflammatory drugs such as ibuprofen or naproxen will help with pain and swelling. Follow the instructions on the label. These drugs can have side effects, so you should only use them now and then unless your doctor says otherwise.
  • Practice stretching and strengthening exercises if your doctor recommends them. You may want to do physical therapy, too.
  • Some people with knee pain need more help. For instance, if you have bursitis, your doctor may need to draw out extra fluid from the bursa in your knee. If you have arthritis, you may need an occasional corticosteroid shot to settle down inflammation. And if you have a torn ligament or certain knee injuries, you may need surgery.

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    Cardiovascular Exercises For Knee Pain

    There are many strengthening exercises for knee injuries which have been proven to assist in recovery. These are generally low-impact exercises, as to not reinjure the area after it has healed.

    This is a great way to begin rehabilitation for your knee injury. knee pain can often prohibit us from living an active lifestyle which can have detrimental effects on recovery and overall health.

    This is why it is important to stay active, but in a way that is safe for your knee and will avoid reoccurrence of the injury.

    It is not recommended to participate in high-intensity cardio workouts, but there are some things that you can do in order to keep active and restore the function of your knee.

    Other exercises that you can do at home include partial squats, sit-ups, lunges, and calf raises, all of which will keep up your cardiovascular health and help to build muscles in the area once again.

    Leg Exercises For Bad Knees

    Exercises for Bad Knees

    For people who have recently sustained a knee injury or are affected by knee joint problems, the best leg exercises are the ones that put minimal stress on the knee joint. The following write-up provides information on some of these exercises.

    For people who have recently sustained a knee injury or are affected by knee joint problems, the best leg exercises are the ones that put minimal stress on the knee joint. The following write-up provides information on some of these exercises.

    The knee joint is a hinge joint that comprises bones , cartilage , tendons, ligaments, and muscles. These anatomical structures need to work in tandem for performing any activity that involves the knee joint. If the muscles, ligaments, or tendons get damaged due to repeated stress or trauma, the affected individual is likely to experience pain while performing any activity that requires him/her to bend, flex, or rotate the knees. Majority of leg exercises that help tone the body would require a person to bend the knees. Does that mean that it is impossible for people with bad knees to follow a workout routine?

    Though a knee injury or medical condition that restricts the range of motion of the knee could considerably limit your ability to perform intense workouts, you can still perform certain low-intensity leg exercises. However, it would be best to refrain from performing any exercise that puts stress on the knees.

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    The Worst Exercises For Bad Knees

    May 4, 2020Rick KaseljExercise, Featured, Fitness, General, Health

    Painful, sore and irritated knees are one of the most common ailments affecting older people. There are certain exercises that are best to be avoided and some modifications to make sure you are doing if you have knee problems. Here is a list of some of the best and worst exercises for bad knees and some modifications to make exercising safer.

    to watch the YouTube video.

    Best And Worst Leg Exercises For Bad Knees

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    Folks with bad knees cant just do any leg exercise.

    Doing the wrong leg exercises will put extra strain on the knees and increase knee pain.A Complete List Of Bodyweight Leg Exercises , FocusFitness

    The exercises Im about to share with you arent for treating knee pain theyre low-impact exercises which wont make your knee problem worse. That said, these exercises are known to strengthen the knees and even reduce pain.

    Note that all knee problems are not the same some are more severe than others. So listen to your body and stick to exercises youre comfortable with. The worst thing you can do is to train through pain. Stop whenever you feel unusual sharp pain.

    In this article, I will share exercises that can strengthen your hamstrings, quadriceps, glutes and calf muscles.

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    Exercises For Arthritis In The Knee

    As you mature, arthritis may creep into your joints and make your knees ache. This may be exacerbated if you have played sport for a long time.

    There are some exercises that will help to strengthen your muscles, so that your knee does not take as much strain and you will be able to manage the pain just a bit better.

    What Not To Do

    The Best Thigh Exercises for Bad Knees – 10-Minute Home Workout
    • Do not let the back arch during the exercise.
    • Do not jerk or bounce the leg or lift it above the knee on the bent leg.
    • People who have osteoporosis or a back compression fracture should not perform this exercise.

    Muscles involved: Hamstrings and gluteal muscles.

  • Stand straight with the knees only 12 inches apart. Hold on to a stable chair, the countertop, or another object for balance.
  • Slowly bend one knee behind the body, lifting the heel off the floor while keeping the thighs aligned. Continue to lift the heel in a smooth motion until the knee bend reaches a 90-degree angle. Keep the straight leg slightly bent to avoid locking it.
  • Hold the bent leg up for 5 seconds and then slowly lower it to the floor.
  • Repeat two more times with the same leg.
  • Switch sides and repeat.
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    Top 14 Leg Exercises For Seniors With Bad Knees

    Before doing these exercises, its advisable to consult your physician first as well as a fitness coach or trainer. By doing so, youre sure that what youre putting your body into is 100 percent safe for you. Always bear in mind that as a senior, your body isnt as fit when you were younger. Many precautions should be taken into consideration when it comes to working out or exercises.

    Finally, here are some of the best leg exercises for seniors with bad knees. Theyre all easy and will indeed alleviate knee pain at the moment. Furthermore, when done regularly, these exercises will drastically improve the knee condition of seniors:

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    Should You Avoid Certain Exercises With Oa

    Nothing is off-limits until your body says so, advises Dr. Orlandi: Dont approach your fitness routine with the idea that you just cant do something, she says. Instead, look at moderation and modification.

    So if youve been a runner for years, osteoarthritis doesnt mean you have to toss away your running shoes. Instead, consider scaling back mileage or intensity to ease strain on your knees. Try other activities, too, to work different muscles.

    Just listen to your body and adjust accordingly, says Dr. Orlandi. And the most important thing? Dont use osteoarthritis as an excuse to stop exercising and working your knees and surrounding muscles.

    If you have pain that lasts a few days after a workout, its certainly OK to back off a little. But dont take it as a message to stop.

    Giving up and throwing your hands in the air isnt the answer for osteoarthritis, says Dr. Orlandi. Build exercise and movement into your lifestyle. Youll be better off for it.

    Elliptical Machine And Bicycle

    Pin by Cyndi SoEccentric on Wellness Health &  Beauty ...

    While at the gym, youll want to avoid running on the treadmill. However, you can burn calories just as well on an elliptical machine. Since your feet remain on the pedals, youre far less likely to injure yourself.

    While youre at the gym, try a traditional stationary bike. This type of bike can help burn calories and increase endurance and are preferable because they engage more muscles and burn calories faster. Of course, a good old-fashioned outdoor bike ride is great too!

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    Knee Lifts With Punches

    This move does require some coordination, so give yourself a little extra time to get the move down.

  • Begin this move by facing the right corner of the room.
  • Step back with your right leg as you punch out with the right arm.
  • Now, pull the right elbow back and punch out with the left arm as you pull the right knee in.
  • Continue with the punches and knee lifts on that side for 30 seconds and switch sides.
  • Around The World With An Exercise Ball

    Continue using the exercise ball for this “around the world” exercise.

  • Begin by holding your exercise ball in both hands.
  • With your feet out and knees slightly bent, swing it out to the right.
  • Now swing it overhead and circle over to the left.
  • Continue circling the ball all the way back to the middle, repeating for 30 seconds in one direction, 30 seconds in the other direction.
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    What About Walking Swimming Bicycling And Strength Training

    Depending on your situation and the cause of your knee pain, all 4 of these exercises should be excellent. The reason is simple they are all low-impact and thus put less strain on your knees.

    • Swimming is the best of the bunch, but of course, you need a pool or other body of water to practice.
    • Bicycling is excellent as long, so as youre already in good shape. And youll need a good, comfortable bicycle that allows you to sit up straight as you ride.
    • Walking is excellent for almost anyone who can get up and around without needing a walker or other device.
    • Strength training can be done at any age but, to do that, you need to be a member at a gym or have a lot of home equipment.

    Best Exercises For Knee Pain

    The Best Butt Exercises for Bad Knees

    The quadriceps are the main muscles that support the knees. Weak quads can lead to knee instability, which increases wear and tear. So strong quads play an important role in knee function and pain rehabilitation. A 2019 study showed that weak quadriceps are universal in people with knee osteoarthritis and may be a modifiable risk factor.

    Hamstrings are another important muscle group supporting the knee and should be emphasized. Each person’s pain level, fitness level, and underlying medical condition are different, so there is no one-size-fits-all list of best exercises for knee pain.

    Low-impact exercises that help stretch and strengthen the knee and supporting muscles are generally best for people with knee pain.

    Exercises to consider include

    Yoga and Pilates have been shown to be beneficial in increasing overall knee strength without overextending the joints.

    Finally, you should start exercising slowly and gradually build up to increasing weight, duration, or reps.

    Don’t ignore pain. Pain is a sign you should stop the exercise you’re doing. And don’t overdo it. Overdoing exercise can cause a setback to recovery.

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    Knee Extension/ Seated Leg Extension

    Next on the best leg exercises for seniors with bad knees is the knee extension. This exercise will definitely improve your available knee range of motion.

    For this exercise, look for a sturdy chair first. Then you need to sit with your feet flat on the ground. Next, straighten out your knee and then hold that position for a few seconds. After that, lower it down and then repeat again. Youre also going to do the same on the other leg. Make sure to perform these as per the recommended number of repetition by a fitness professional.

    Take note that you can challenge yourself by using ankle weights. Just make sure to consult a professional first on the right weight of those ankle weights.

    Roll With A Stability Hamstring Roll

    Hamstrings are notoriously weak. They are a tricky muscle to target and often overpowered by the quads. Weve got a move that will tackle those hamstrings along with your glutes and core. So

    Try: Stability Ball Hamstring Roll-Ins

    Stronger hamstrings, along with stronger quads and glutes all work together to protect your knee joint. The Stability Ball Hamstring Roll-In is one of the most intense and effective ways to target those hamstrings and build strength in a very necessary spot. Yes, it requires a stability ball.

    Tip: Start by lifting and lowering your hips with your feet on the ball. One you have the strength to do that, you can progress to the roll-in. Also, expect cramps! It happens during this move, primarily due to the weakness of the hamstring muscle. Hang in there. It will get better!

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