Injury affects every exerciser at one time or another. If you pick up a knee injury it can be difficult to do your normal cardio routine, but you can still exercise to keep your weight under control and stay in shape until your injury heals. Do alternative cardio exercise so you don't lose your aerobic base and you are ready to resume your regular routine when your injury has cleared.
Considerations
Your cardio exercise depends on the type and severity of your knee injury. If your usual cardio routine includes running, there are a number of injuries you may suffer as a result. According to marathon runner and author of "Marathon Runner's Handbook," Bruce Fordyce three common knee injuries are patellar tendonitis, chondromalacia and illiotibial band syndrome. You should consult your physician or physical therapist to discuss alternative types of cardio exercise while you are injured.
Types
The cardio you are able to do depends on the medical advice you receive. If you are told your injury should not stop you, switch from exercising on a hard surface to a softer surface. For example, run or walk on grass or a treadmill instead of concrete or asphalt. Swim for a low-impact cardio workout. Swimming is a non-weight bearing exercise and does will not put excessive strain or your knee joints. You should check with your physical therapist that the knee action in breaststroke will not adversely affect your recovery from injury.
Treatment
Cardio exercise will be useful in your recovery from injury. Your physical therapist may prescribe certain forms of cardio that also help to build the muscles around the knee joint, aiding your recovery from injury. For example climbing stairs is a cardiovascular workout that helps you control your weight and builds the quadriceps and hamstrings in your legs. Avoid recurrence of your injury by taking care to warm up effectively prior to cardio exercise. According to the American Council on Exercise a five- to 10-minute sub maximal warm-up increases the blood flow to tendons and ligaments and increases lubrication of the joints, making injury less likely.
Equipment
Check your training gear is not causing your injury or making it worse. If you run or walk for cardio exercise, you should make sure your footwear is suitable. Old footwear may have lost the original shock-absorbing properties so this could be bad for your knee.
Expert Insight
According to Bruce Fordyce stretching can help you prevent and recover from knee injuries. He suggests lateral stretching of the knee if you are suffering from illiotibial band syndrome. Stretch your left leg by crossing it behind your right leg while standing on put all your weight on your left leg. Push your hips out to the left and raise your arms above your head and stretch your upper torso to the right to stretch the illiotobial band.
References
- "Marathon Runner's Handbook;" Bruce Fordyce; 2002
- American Council on Exercise: How Can I Avoid Injury While Working Out?
