Whether you're recovering from surgery or suffering from chronic knee pain, your workout doesn't have to suffer. Maintaining a healthy weight and building strength in your leg muscles can help relieve stress put on your knee joint and reduce your risk of injury in the future. Exercise with a supportive pair of shoes, and stretch before and after each workout session.
Stationary Bike
Extra weight on your body puts undue stress on your knees, says MayoClinic.com. Regular aerobic exercise can help you lose weight or maintain a healthy weight to take the pressure off your bad knee. Warren D. King, board certified sports medicine specialist at the Palo Alto Medical Foundation recommends the stationary bike as a starting place for aerobic exercise after a knee injury. The stationary bike offers a low-impact alternative to a treadmill to get your heart rate elevated.
Elliptical
When your knee is able to tolerate the change, switch from the stationary bike to an elliptical, advises Dr. King. (Ref. 3) The elliptical machine mimics the motion of walking or running with less stress on your joints. Many elliptical machines come with an upper body component for a more intense cardio workout.
Leg Press
Your hamstring and quadriceps muscles of the upper leg help support your knee joint. According to MayoClinic.com, weak muscles are one of the leading causes of knee injuries. Regularly strength training your leg muscles may reduce your risk of future injury. The leg press machine works your hamstrings, quadriceps, glutes and calves in a low impact motion that much more knee-friendly than traditional squats. Adjust the machine so your knees are at a 90-degree angle when seated. Position your feet shoulder-width apart with your knees aligned with your toes. Extend your legs to raise the weights without locking your knees. Slowly return to the starting position.
Lying Hamstring Curl Machine
Hamstring curls target the hamstring muscles running along the back of the upper portion of your legs. Lie face-down on the machine, and position your ankles under the foot pads. Grip the handlebars gently while curling the footpads up toward your glutes. Squeeze your hamstrings at the top of the motion, and slowly return to the starting position. A similar exercise can be performed at a seated hamstring curl machine by sitting upright with your legs extended in front of you and your ankles resting on the foot pad. Curl the foot pad down until your knees are at a 90-degree angle. Slowly return to the starting position.
Leg Extension
Leg extensions strengthen your quadriceps muscles along the front of your thighs. Sit at the machine, and position the foot pad so that your knees bend at a 90-degree angle in the starting position. Place your angles under the foot pads. Lightly grip the handles at your sides as you extend your legs in front of you, raising the foot pads. Keep your toes pointed in toward your shins and hold the position. Slowly return to the starting position.
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