Knee pain is caused by a variety of reasons including arthritis, osteoporosis, obesity and chronic knee pain. If you suffer from knee pain, you may find it difficult to find activities to do that do not further aggravate your condition. If you experience knee pain after high-impact and intense load-bearing activities, the Mayo Clinic recommends you consider switching to swimming or other low-impact activities to get your heart rate up.
Water Activities
Water exercise offers safe and effective exercise training for the entire body. The buoyancy of the water helps to cushion your joints and relieve some of the pressure put on them by your body weight. Water also creates resistance that you must overcome in order to move. This resistance will help to tone and strengthen muscles throughout your body. If swimming isn't your favorite activity, you can participate in a water aerobics class or simply walk laps in the pool. Whatever your mode of exercise in the water, aim for at least a 30-minute workout.
Walking
Walking is a low-impact activity that can be performed anywhere and is gentle enough that your bad knees will not ache afterward. Make sure you have comfortable shoes that provide appropriate cushioning. Begin your walk with a slow pace for five minutes to get your muscles and joints sufficiently warmed up. Continue with at least 30 minutes of walking at a moderate pace and then finish with a five-minute cool down.
Cycling
Cycling can be performed outside on a standard road bike or inside on a stationary or recumbent bike, you can pick the mode that is right for you. Cycling targets the muscles of your legs without causing stress on your knees as well as provides a sufficient cardiovascular workout. Make sure that the bike seat is adjusted to the appropriate height, so that your legs maintain a slight bend at the bottom of the pedal stroke. Pedal for five minutes at a slower pace to adequately warm up your body. Continue to pedal at a moderate pace for at least 30 minutes. Follow up with a five-minute cool down before getting off the bike.
Elliptical Training
Elliptical training offers the same benefits as jogging but is significantly less stressful on your knees. It offers an intense cardio workout that utilizes the entire body, which allows you to burn more calories and get into shape faster than other low-impact methods. Begin with a five-minute warm up at a slow pace. Increase your intensity to a challenging pace for at least 30 minutes. Finish with a five-minute cool down.
Low-Impact Aerobics
If you enjoy exercising with other people, many fitness centers offer group low-impact aerobics classes. "Low-impact aerobics are those movements involving large muscle groups used in continuous rhythmic activity in which at least one foot contacts the floor at all times," according to Diabetic Lifestyle.com. This type of exercise was designed specifically for people with joint and bone problems and is perfect for your bad knees.
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