Leg Exercises With Dumbbells That Are Gentle On The Knees

If you have pain in your knees, whether it is from arthritis or an injury, it can be very painful to exercise your legs. Doing the wrong exercises can make your condition worse. But if you completely avoid exercising your legs, you lose leg muscle. Because leg muscle supports the knee joint, this can also worsen knee pain. A study published in the January 1997 issue of "The Journal of the American Medical Association" indicates that resistance training reduces pain in those with knee osteoarthritis and suggests that doctors prescribe resistance exercises. It is possible to perform dumbbell exercises that are gentle on the knees and also build muscle. Be sure to talk to your doctor before beginning an exercise routine.

Dumbbell Deadlift

The squat is a popular lower body exercise, but for a person with knee problems, it can be counterproductive. This is due to the turnaround point at the bottom of the exercise when you shift from descending to ascending. Depending on how quickly you descend, the pressure on your knees can double at this point. Deadlifts are a much safer lower body exercise for a person with problem knees because there is no turnaround point. At the bottom of the exercise, the weight is supported by the ground, or by aerobic steps when you are using dumbbells. To perform dumbbell deadlifts, take a slightly narrower than shoulder-width stance and place an aerobic step at the outside of each foot. Place a dumbbell on each step. Squat down and grab the dumbbells. Stand back up with them. Set them back down. Perform sets of 5 reps.

Step-Up

According to Dr. Angel Spassove and Dr. Terry Todd at OverspeedTraining.com, when the Soviet bloc nations began dominating Olympic strength sports, it shocked many that the core of their routine wasn't the squat, but the step-up. The step-up produces the strength gains of the squat, but without the risk to the lower back and the knees. This is because, like the deadlift, there is no turnaround point where the pressure on the joints greatly increases. To perform a step up, hold a dumbbell in each hand. Place a foot on an aerobic step at a height that doesn't cause knee pain. Step up. Then return your non-working foot to the ground. Perform in sets of 8 to 12 reps for each leg.

Dumbbell Partial Squat

With the bad reputation the squat has, you might wonder why you would want to perform it if you have knee problems. The fact is that the squat still is the king of exercises, according to "Strength Training Anatomy," and with some modification, you can perform it safely even with knee pain. The key is to adjust the depth of the squat. Because the thighs must be parallel with the ground for a squat to count in a powerlifting competition, people strive for that depth. But you're not in a competition. The deeper a squat, the more pressure you put on the patella, or knee cap. Performing a partial squat can strengthen your quads without hurting your knees. First try it without weights to determine the proper depth. Squatting over a bench can improve confidence. Perform it in sets of 8 to 12 reps once you're using the dumbbells.

Dumbbell Calf Raise

Many people forget about the calves when working the legs, but nothing adds spring to your step like strong calves. And dumbbell calf raises cause no pain in the knees. To perform a dumbbell calf raise, hold a dumbbell with one hand and the wall or a banister with the other. Stand with only your toes on a step. Lower your heels as far as you can, feeling the stretch in your Achilles tendons, then flex your calves to rise onto your toes, contracting hard at the top. Do one foot at a time if the exercise is too easy. Perform in sets of 12 to 20 reps.