Low-impact workouts for the knees are important when you have a knee condition. Common knee ailments such as arthritis and patellofemoral pain syndrome make exercise tricky. You don't have to give up exercise, however. You can still enjoy low-impact workouts for your knees that will strengthen them and prevent further injury.
Knee-Strengthening Workouts
Low-impact workouts that strengthen your knees will help you improve your mobility. Focus on the muscles that support your knees. The quadriceps in the front of your thigh is responsible for straightening your knees and stabilizing your kneecap. Do straight leg lifts and isometrics to strengthen the quads. The hamstrings in the back of your thigh allow you to bend your knee. Do hamstring curls and step-ups to improve their strength. When the quads and hamstrings are strong, they better absorb the stress you place on your knee and reduce pain.
Knee Stretching Workouts
Low-impact workouts that stretch your knees are vital to preventing further injury. Stretch the muscles that support the knees to keep them long and flexible. Again, focus on the quadriceps and the hamstrings. For the quadriceps, do a standing or lying quadriceps stretch. For the hamstrings, do a sitting hamstrings stretch. Do your stretching workout after you strengthen the knees, since they'll already be warmed up.
Low-Impact Machine Workouts
Stationary cycling and elliptical machine workouts get your heart pumping but don't strain your knees. Your feet don't leave the pedals on either piece of equipment, so you don't shock the knee joints with pressure and stress. Don't just hop on one of these machines without a plan, however. Start out slowly. Try a five-minute session three times per day. If you can ride without pain, increase your time to 10, 15 and then 20 minutes a day. Ideally, you should be able to cycle for 30-60 minutes per day for an effective aerobic workout that won't stress your knees.
Swimming
Swimming provides an aerobic workout with a very low impact on your knees. The water's buoyancy cushions your body and provides resistance without stressing your knees. When you kick your legs you exercise the quadriceps and hamstrings, the same muscles you exercise during strength training. You can hold onto the side of the pool and kick, you can swim laps, or you can take part in water aerobics classes. Each is a low-impact workout for your knee that will make you feel great.
References
- American Academy of Orthopaedic Surgeons: Knee Exercises
- "Arthritis Today": Benefits of Stationary Cycling
- "American Family Physician"; Patellofemoral Pain Syndrome; November 1999
- Mayo Clinic: Medical Edge Newspaper Column; Recommended Exercises for Knee Pain Depend on the Cause of the Pain; Dr. Matthew Butters; February 2010
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