Are Exercises Good For Achy Knees?

Knee pain can occur at any age for a variety of reasons, including arthritis, infection or sports injuries that cause torn cartilage. While the discomfort makes performing normal activities unpleasant, the American Academy of Orthopaedic Surgeons reports that exercise is necessary --- even when you ache --- in order to prevent future injuries and ensure the health of your knees. Some types of exercise can worsen your discomfort, so speak with your physician before starting any physical activity regimen for knee health.

Aerobic Benefits

People with achy knees often benefit from aerobic exercise, since the activity relieves inflammation. Low-impact aerobic methods represent your safest option and include swimming, walking and water aerobics. The Cleveland Clinic also suggests bicycling as ideal for patients who suffer knee pain, since pedaling --- on a regular bike or stationary cycles --- allows you to improve your fitness without causing stress to your lower body. Aerobic workouts also benefit your health by burning calories for weight loss. Maintaining a healthy body size lessens pressure on your knees.

Strength Building

Your knees benefit from exercise that builds strength, since weak muscles are unable to absorb significant amounts of stress and are more prone to injury. Perform a straight-leg lift by lying on an exercise mat with one leg straight and the other bent. Tighten the thigh muscles inside your straight leg and then slowly elevate the leg no more than a foot from the ground. Keep the position for about five seconds, and repeat the strength repetition with your other leg. Avoid arching your back for best results. Warm up prior to strength repetitions with at least five minutes of light aerobic exercise like walking.

Flexibility and Stretching

Stretching activity often reduces knee soreness and increases flexibility. Attempt a hamstring stretch by sitting with erect posture and your legs fully extended in front of your body. Keep your feet relaxed and position your palms on the floor. Gently reach with your hands toward your feet until you feel a stretching sensation. Maintain the pose for up to 30 seconds.

What to Avoid

MayoClinic.com reports that some types of aerobic exercise subject your achy knees to intense stress and should be avoided. Activities like basketball that require jumping and quick pivots, as well as jogging and running, typically worsen knee problems. Alpine skiing --- either outdoors or on a machine at your fitness center --- also elevates your risk since you'll have to make sudden twisting and turning movements.

Potential

While self-care remedies may reduce pain, in some cases a knee brace or surgery may be necessary for relief. Alert your doctor if you are unable to bear weight on your injured knee or achieve full extension. Significant swelling or a fever that accompanies knee pain are also signs of a serious injury.