Organizations ranging from the American Heart Association to the Centers for Disease Control and Prevention strongly suggest that all Americans include at least 150 minutes of exercise into their routine each week. However, when experiencing knee problems like injuries or diseases that affect the knee tissues, exercising can be difficult and painful. There are still ways to get the recommended amounts of exercise while managing the pain.
Step 1
Brace the knee by using bandage wrapping or a specialty brace from a medical supply store or your doctor. Bracing the knee may help protect the knee from further injury while exercising or taking part in physical activities, although more research is needed on how effective the knee brace really is, suggests the American Academy of Family Physicians.
Step 2
Exercise on the elliptical to help reduce the impact from exercise. Unlike a treadmill, ellipticals use a circular motion in contrast to the up and down motion of a treadmill. This eliminates the impact of your feet against the ground, which reduces the amount of stress placed on the knee joint.
Step 3
Exercise on a bicycle to reduce stress on the knee joint. Unlike the elliptical, riding a bicycle is exercise that can be performed both inside and outside, whether on a stationary bicycle indoors, or a mountain or road bike outdoors. Like an elliptical, bicycles use a circular motion in comparison to an up and down motion, which removes impact on the joints. Spinning classes are also an option; however, they can be more stressful on the knee joint if you go full intensity during the class, such as standing up on the bike during faster portions of the class.
Step 4
Sign up for a water aerobics class. These classes use the natural buoyancy of water to help carry your weight, which reduces the amount of pressure on your knee joints. While the water reduces the weight on the joints, it still provides resistance, which can be used to strengthen the muscles and gain an aerobic workout in an entertaining way.
Step 5
Use the R.I.C.E method on the knee after each workout session to control pain or swelling. R.I.C.E stands for resting the knee, placing ice on the affected area, placing compression on the knee with a wrap and elevating the knee to help reduce swelling.
Things You'll Need
- Knee brace
References
- Centers for Disease Control and Prevention: How much physical activity do adults need?
- American Academy of Family Physicians:Knee Bracing: What Works?
- MayoClinic.com: Elliptical machines: Better than treadmills?
- American College of Sports Medicine: Selecting and Efficiently Using a Stationary Bicycle
- 24 Hour Fitness: Water Exercise Classes
- Merck Medical Library: Approach to Sports Injuries
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