Painful Knees

Painful Knees

Creating an Exercise Plan for Aching Knees

painful knees man

We can all benefit from regular exercise, but it can be tough to get motivated, and tougher still if you have existing physical issues, like painful knees and joints. Knee pain may come from a previous injury or simply as a result of aging, with osteoarthritis often a problem for older adults. The good news is that there are some basic ideas you can implement that will help you exercise with little or no knee discomfort and without exacerbating existing painful conditions.

Basic Principles for Exercising with Painful Knees

  • Get your weight under control. The more weight you are carrying, the more pressure you put on your knees. Losing weight means steadily maintaining muscle and bone strength.
  • Add strength training to your routine. When you have strong thigh muscles, your knees are better equipped to absorb shock. Your risk of injury will be reduced, as will your recovery time if you do have an accident.
  • Improve your flexibility with stretching. Once you have warmed up, gently stretch your calves, quadriceps, and hamstrings. This lengthens the muscles and adds resiliency to your knees.
  • Keep your back straight. Open your chest and lower your shoulders, allowing your abdominal muscles to take on most of your weight.
  • Keep your knees aligned. When you are doing exercises that require you to bend your knees, always keep them over your ankles. If you extend your knees beyond your toes, you run the risk of picking up an injury.
  • Stick with low impact exercises. There are plenty of ways to get in shape without pounding your knees. The more time your feet spend on the floor during workouts, the less likely you are to put stress on your knees.

painful knees woman

  • Take advantage of free samples. The habit of taking a single bite without going back for more is a great exercise in portion control.
  • Stick with low impact exercises. There are plenty of ways to get in shape without pounding your knees. The more time your feet spend on the floor during workouts, the less likely you are to put stress on your knees.
  • Do exercises that target the knees. While low impact exercises are great, it still good to engage in physical activities, as they help strengthen the joints and connective tissue.
  • Work the surrounding muscles. Besides your thighs, your hips and buttocks also help keep your knees injury free. When you develop those lower body muscles, you will see your overall form and flexibility improve.
  • Stay consistent. It’ll take some time before you see an improvement in your mobility and a lessening of knee pain, so do not get disheartened. Stay consistent and the benefits will come.
  • Consult your doctor. If you have a history of knee issues, talk to your doctor about exercises that are safe to perform. Always follow your doctor’s recommendations.

Specific Exercises That Are Easy on the Knees

These are all exercises that will keep you fit and healthy while strengthening your knees. Always use the proper form and try to keep your weight in check. If you experience any knee discomfort, be sure to talk to your doctor immediately.

  • Half squats. You only need to lower your boy halfway to the floor, making it easier on your knees. As you get stronger, you may be able to incorporate full squats.
  • Straight leg lifts. You can choose to stand, sit, or lay down when doing straight leg lifts. This is a great exercise for the thighs but be sure to avoid locking your knees.
  • Stair climbing. If you are in one of the higher floors in an apartment or office building, try taking the stairs instead of the elevator on the way up. It’s always best to ride the elevator on the way down, as the descent can be tough on the joints and exacerbate existing painful knees.
  • Walking. If you can’t afford the price of a gym membership, get your exercise by taking a walk. Stick to flat surfaces and invest in supportive walking shoes.

Painful Knees Demand Your Attention

Let's face it, if your knees are hurting, it's not something you can ignore. It affects every movement you make. Learning how to move, sleep, sit, stand and exercise without making matters worse takes some thought and effort on your part. If you're unsure what is causing your knee pain, consult your doctor. Until you know what's wrong, you can't know whether or not you're exacerbating the problem by exercising. Once you have that knowledge, you can plan and execute your exercise program around the problem without causing more damage. We all gets aches and pains from time to time, particularly after a workout, but you should never simply ignore ongoing pain, no matter where it originates. Get professional advice before continuing your fitness routine.

Contact Tim Adams for more great tips for recommended fitness accessories.

Let RX Fitness Equipment Help

Fitness Equipment - A Shopper's Guide

If you're beginning a new exercise program and are concerned about existing joint issues or painful knees, and you'd like to discuss it with a professional, RX Fitness works with hundreds of coaches, personal trainers, and physical therapists. We'd be happy to refer you to one who can help. If you're looking for a great selection of fitness equipment and accessories of all kinds, we carry the top brands to fit every goal and budget and we're here to make your fitness routine more productive. Stop by our store in Thousand Oaks or give us a call. And don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, available at Amazon and other online book sellers as well as in our store.

Contact Tim Adams for a free consultation or stop by the store and take something for a test drive. We’re here to help.

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