Knee pain is a common issue that can quickly put a damper on even basic activities that require the use of your legs. Knee pain can especially be a problem with exercise, as movement is accelerated, and the knee joint often experiences more pressure and jolting, such as with activities like running or jogging. However, just because your knees hurt does not mean you have to give up on exercise as part of your weight loss program. There are several ways that you can still lose weight while limiting knee pain.
Step 1
Sign up for a water aerobics class to burn more calories. Water has the natural property of buoyancy, which helps support your body weight while you're submerged in the water. In fact, up to 90 percent of your body weight can be supported, depending on how much of your body is submerged during the exercise, suggests Dr. Andrew J. Cole from the University of Washington.
Step 2
Spend a portion of your workout on a stationary bike. The seat of a stationary bike supports your body weight, while the circular motion of the pedals removes the impact of the exercise from your knee joints. Increase the intensity of your workout by adjusting the resistance on the pedals or increasing your speed. Consider a semi-recumbent bike for additional back support, as these bikes have a seat more like a chair.
Step 3
Keep your speed on the track or treadmill to a walking pace. The faster you move, the more impact your knees experience each time your feet hit the ground. Walking still burns calories, but reduces the total impact on the knees. Use a treadmill when possible, as the surface of the treadmill is flat and padded, which further reduces stress on the knee joint.
Step 4
Include time on the elliptical trainer in your workout. An elliptical copies the movement of cross-country skiing, which like a stationary bike uses a circular motion. The circular motion removes the impact of your feet against the ground, reducing the stress on your legs. Some elliptical models burn even more calories by including arm bars, which reproduce the movement of ski poles, and work the muscles of your arms and shoulders.
References
- University of Maryland Medical Center: Exercise's Effects on Bones and Muscles
- Spine-Health; Pool Therapy to Relieve Osteoarthritis Pain; Dr. Andrew J. Cole, et al.; December 2006
- American Academy of Orthopaedic Surgeons: Arthritis of the Knee
- NBC New York; Good Exercises for Bad Knees; Eric Sabo; August 2008
