Leg workouts with a bad knee must include a variety of low-impact exercises that place little, if any, stress on your knee to minimize pain and keep your knee operating at its best. Exercises should also concentrate on improving the strength and flexibility of your knee's surrounding muscles to improve its stability and protect against further injury. Since not all workout maneuvers may be for you, check with your doctor first.
Thigh Workouts
Self-manage your knee problems by including some isometrics in your leg workout. Isometrics increase muscle strength without placing stress on joints and are often used during initial stages of injury or surgery rehabilitation. Work on strengthening your thigh muscles by sitting or lying on the sofa with your legs fully extended. Tighten your quadriceps, or thigh muscles, for eight seconds. Release the tension. Relax 10 seconds. Repeat this exercise 10 times.
Heel Lifters
Out of all your leg muscles, quadriceps play a key role in stabilizing and supporting your knee joint, according to The Physiotherapy Site. Strengthen your quadriceps by doing a heel lift that uses a rolled towel as an exercise aid. Start by sitting upright with your legs extended in front of you. Place the towel underneath your injured knee. Tighten your thigh muscles, and gently push your knee into the towel while lifting your heel off the surface. Try to straighten your injured knee, if that is acceptable according to your doctor. Lift your heel as far as possible and hold this position 10 seconds. Slowly return to the original position. Relax 20 seconds. Repeat this exercise 10 times.
Bicycling
Bicycling is classified as a low-impact activity that places minimal impact on the knee joint while also strengthening your quadriceps. According to the American Academy of Orthopaedic Surgeons, bicycling places the lowest force level on artificial knee joints. Start bicycling either indoors on an exercise bike or outdoors to improve your knee health. Bicycle for five minutes, and gradually increase your time and intensity as you become stronger. Remember to wear proper attire.
Sitting Knee Bends
Leg workouts with a bad knee need to concentrate on maintaining or restoring your knee's ability to bend so you can do everyday activities such as walking and climbing stairs. Accomplish this goal by doing some sitting knee bends. Sit upright on an exercise mat or floor with your legs extended in front of you. Place your hands alongside your hips to support your upper-body weight. Slowly bend your injured knee until your foot is as flat as possible against the surface. Hold this position 10 seconds. Slowly return to the original position. Relax 10 seconds. Repeat this exercise 10 times.
Member Comments