The wrong kind of aerobic activity can cause pain with movement. Individuals suffering from long-term knee pain or short-term injury may find relief in alternative or modified physical activity. Physical activities causing joint compression are called weight-bearing activities. Removing or limiting the weight-bearing component of exercise can often decrease irritation to the bones and soft tissues of a joint.
Aquatic
Swimming, deep-water walking, running, treading water and water aerobics can all be completed in mid-waist to deep water. Water helps remove weight-bearing forces caused by gravity during physical activity. Cardiovascular activity completed in water decreases compression forces and pain often associated with knee bending and flexing. Studies done by the Department of Rehabilitation Medicine at Thomas Jefferson University have demonstrated that underwater physical activity can be just as successful to maintaining running endurance in injured athletes.
Biking
Bicycles can be an ideal cardiovascular exercise for those with chronic knee pain or acute knee injuries. Bicycles allow the user to be seated for the majority of the exercise, decreasing the weight-bearing load on the knees. Biking can be done outdoors on a traditional cycle or racing bike. For increased stability or greater control over your environment, indoor cardio-equipment such as upright or recumbent bikes may be used. According to an article in the "Journal of Gerontology" in 1998, research showed adults with osteoarthritis were able to improve their cardiovascular systems and decrease pain with both low- and high-intensity cycling.
Elliptical
An elliptical machine can be found in a gym or purchased for home use. An elliptical offers similar cardiovascular benefits to running without high impact on the knee. An elliptical is often prescribed as a modified activity for individuals with acute knee pain or those returning to full weight-bearing activity. The low-impact activity allows injured soft tissue to recover while still completing a moderate- to high-intense exercise. Ellipticals may also be used in a forward or backward motion to strengthen the knee joint by modifying the direction of knee movement.
Walk
Walking is an ideal aerobic activity as it requires little equipment besides a comfortable pair of shoes. A study done by the American College of Sports Medicine concluded that walking, as a form of physical activity, did not increase or cause injuries among overweight individuals. Walking is a low-weight-bearing activity and therefore beneficial at all intensities and durations. Walking is preferred to running for those with knee injuries or those holding excess body weight due to the decrease in compression forces during walking. Walking is a great activity for older adults as it also helps build bone density.
References
- "Military Medicine"; Deep Water Running: An Effective Non-weightbearing Exercise for the Maintenance of Land-based Running Performance; A.S. Burns, et al.; March 2011
- "Orthoped"; Non Weight Bearing Exercises; 2010
- American College of Sports Medicine; Study: Walking Does Not Increase Risk of Injury; 2007
- "Journal of Gerontology"; The Effects of High-Intensity and Low-Intensity Cycle Ergometry in Older Adults With Knee Osteoarthritis; Kathleen Kline Mangione, et al.; June 1998
- Americain Family Physician; Patellofemoral Pain Syndrome: A Review and Guidelines for Treatment; Mark S. Juhn; 1999
- "Journal of Advanced Nursing"; Effects of Aquatic Exercise on Flexibility, Strength and Aerobic Fitness in Adults with Osteoarthritis of the Hip or Knee; TJ Wang, et al.; 2007
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