Chronic knee pain may be caused by arthritis and inflammation, or maybe an injury to the knee. Though an aching, stiff knee can make exercise difficult, it's important to continue exercising in some form both for your overall health and to help manage your knee pain. The best workouts for knee pain are those that strengthen your body, and particularly your knees, without jarring or straining the knees and worsening the pain. Low-impact exercises can improve your fitness without aggravating knee pain.
Water Workouts
The water provides protection for your knees and other joints as you bounce, propel and pull yourself against its resistance. Water helps decrease the discomfort of exercises that strengthen and stretch your muscles. Try water aerobics or swim laps to tone and work your whole body without damaging painful knees.
Walking
Running may seem impossible for people with chronic knee pain. But, you can get an excellent workout -- without the knee pain -- by taking a long, brisk walk. Walking is a low-impact aerobic exercise that you can do anywhere. Wear a pair of walking shoes with good support. You can walk inside, outside, on a track or on a treadmill, and you don't have to pay for an expensive gym membership if it isn't in your budget.
Exercise Machines
A number of exercise machines help to absorb the impact on your joints and make exercising with knee pain easier. Try a treadmill for walking, or an elliptical machine to give the illusion of running without the jarring impact on your knees. A stationary bike or a stair climbing machine are also good low-impact exercises.
Knee Exercises
Don't forget to include exercises that specifically strengthen the muscles that support the knee and help to alleviate pain. For example, exercise the quadriceps with straight leg lifts as you lie on the floor, propped up on your elbows. And sit on a chair or table and squeeze a rubber ball between your knees to strengthen your hip adductors.
